This is by far one of my favorite recipes ever. If you don't believe me, just ask my roommate Ingrid how many times I have made this over the winter! I guess I talked about it enough that others are now wanting the recipe... Hopefully it tastes just as good to everyone else!
Side note: I have guessed at the amounts as I really don't know exactly what I throw in so if it isn't right, try it again with your own changes. :)
Butternut Squash and Carrot Soup
What you need:
Medium sized Butternut Squash Chopped
About 3-4 Carrots Chopped
1/2 Cup Diced Onion
1/2 Cup Diced Celery
1 Quart Chicken Stock
2 Tb GrassFed Butter
Sea Salt
Cinnamon
Nutmeg
Cayenne Pepper (optional)
I just got back from our #EuroFitTour (AKA the London Throwdown trip) last night and am coming off a whirlwind of a week. What an amazing time!!! Matt Clark of Cyclone Speed Rope, Diego Centeno of PurePharma and I took off last Tuesday and traveled all over England to visit CrossFit boxes before heading to London for the SicFit London Throwdown where I got to compete.
The UK has steadily become one of my favorite places! From having "proper" tea, typical dreary weather, and genuine, good people, the UK is an amazing place. The people there are more than welcoming and are excited to show you their country and make you feel like you are at home.
Our first stop was in Gloucester with Dan Crisp of CrossFit Glevum. He just opened a brand new box and it is by far the cleanest and nicest gyms I have ever seen! It has an awesome vibe and set up and is growing fast in the 3 weeks it has been open! The graffiti, the lobby when you walk in, and the good nature of Dan Crisp make this box unique. We got to hang out with Dan, Rachael, and Dan's family while there and meet everyone at the box including a couple of visitors from Ireland, Robin Taggart and Graeme Acheson from CrossFit Causeway. Robin and Graeme also just opened a box and I can't wait to visit there to see it!
CrossFit Glevum (Diego, Robin, Matt, Graeme, Me, and Dan Crisp)
Our next stop was Manchester. Rachael was our tour guide and volunteered to drive the lost Americans around England. She is literally one of the best drivers I've ever ridden with! We were so grateful to have her join us in our tour around the country because it would have taken 3 times as long to get places and we probably would have started driving on the wrong side of the road.
A fast 3 hour drive, some congestion on the highway, good texas country tunes like THIS, and we were at our first stop Train Manchester with Samantha Briggs and Darren Freeman. We showed up just in time to watch Sam and Hayley Knowles knock out "Lynne" effortlessly in a FREEZING gym. Every box was so cold and I was impressed how everyone just worked through it as if it wasn't a big deal. Seeing your breath while standing inside was something I haven't experienced before. Sam Briggs is a CrossFit Games athlete and a stud to say the least!! It was great seeing her stomping grounds and getting to compete with her. Train was a huge gym with tons of floor space, a soon to be coffee shop inside, therapy rooms, locker rooms, and showers. It was awesome!
Sam, Me, Matt, Hayley, Diego
Sam and Hayley on "Lynne"
Right after, we headed off to CrossFit 3D with THE Karl Steadman. I kept hearing his name and once I met him I knew why! Karl is an awesome guy and Coach and greeted us with a warm welcome into his box. The graffiti, size of the gym and layout, and having an option for a cup of tea while watching him coach really made this box feel like the original CrossFit 10 years ago. I could tell right off the bat talking with him that he is super passionate about what he is doing and would opt to do it for free. We had a cup of tea, chatted for a bit, got to "slap the monkey" on the wall and then headed off to The Knowles Residence for the evening.
Me, Matt, Karl, Diego
Cup of tea??
CrossFit 3D
Everyone has to "Slap the Monkey!"
I met Hayley Knowles when her and Santino (Tino) Marini came over to visit CrossFit Central last November. Hayley and her family welcomed us into their home while we were in the Manchester/Clitheroe area and it felt like we were at a bed and breakfast! I loved The Knowles Family and plan on being back to visit them again. We had a "lovely" 4 hour dinner in their beautiful English home with a lot of laughs and good chats. Hayley has just opened up her own training facility called The Box. It is really impressive and I am so excited for her!!
The Knowles Residence
The Box
Our last box to visit was CrossFit Leeds and we were met with the same warm welcome from Mike Rawlinson, Rosie Plowman, and Luke Holmes. This box reminded me a lot of my old gym in Colorado. The energy was good and was one of our favorite boxes! Our visit was short as we had to get to London, but the time there was well worth the trip!
Mike, Me, Matt, Diego, Rachael
We finally made it to London, went to a nice dinner in downtown London, and then got prepared for the weekend competition. The SicFit London Throwdown was at Brunell University and was inside (thank goodness!!!) on an indoor track. The facility was really great and couldn't have been more perfect for this event. Tom Bold of CrossFit Bold and Jack Heneghan of In2CrossFit did a phenomenal job putting the event together! 2 days of good competition with exceptional athletes from around Europe and getting to meet everyone made the entire trip! Here are some pictures and video of the event below. I ended in 6th overall and although that wasn't the point of the trip, I was happy with where I ended up with all the factors and was honored to be there. I met a lot of really cool people and got to see some friends from Scotland as well. Some I haven't mentioned yet are Carl Dickson of Reebok CrossFit Stockport, Emma Keen from Wales, Ian and Carolyn Galston, the Marini family, Phillip Trujillo, Jon Kaufmann, Luke and Najla Kayyem, Nick Zambruno, Melissa Einbinder, all the peeps from CrossFit Glasgow, and more.
We finished the trip with a day in London seeing the city, a show called "Backbeat" (awesome!!), and a latte as a late night treat. I would say the trip was more than what I expected, or as they say "Pure class", and I can't wait to go back!! CHEERS!! xx
This past month we have been training HARD at CrossFit Central for the upcoming 2012 Games. Between tryouts for the Affiliate Team, double training days, The Fittest Games, and The SicFit London Throwdown next weekend, my body is fatigued to a degree I haven't felt in a LONG time.
In order to compete at the London Throwdown I have to complete 3 Qualifying WODs. Since these need to be completed before I hop on my plane on Tuesday, I have been squeezing them in on "off" days.
Today I woke up with the intention to do WOD #1 Qualifier. I got out of bed tired, congested, hands still torn, and body fatigued. My first thought was "Can I really perform today?" I had a list of excuses and why it may be a better idea to wait until Monday.
And then I realized my mindset was determining how I felt. I was giving myself the easy way out. In May 2008, a great article came out on crossfit.com called "The Hard Routine" by Jason Dougherty. This article writes about the exercise in mental toughness. The principles are:
Recognize that there is a benefit to not getting everything you want.
Understand that mental toughness is born of adversity; that it will atrophy if not consistently engaged; and that it carries over to everything you do.
Objectively scrutinize one or a handful of things in your life that you think you need but could actually do without.
Deny yourself those exact things for a specified period of time.
Today was my exercise in mental toughness. Even though my body did not have the desire to workout at a high intensity, my mind was able and ready. Once I stepped into the gym, it didn't matter if I had worked out 7 times that week already and had squatted every day. It didn't matter that my hands were torn and I was going to do 75 more pull-ups. It didn't matter that I had just done bar burpees the week before.
The only thing that mattered was that moment right then... that particular workout.
Guess what? Yea, it sucked... I'm not going to lie. But, I finished it! Only 1 additional tear on the hand, shoulder felt awesome, and now I get to recover and get ready to compete next weekend in LONDON! The victory in doing it far outweighs the benefit of skipping out.
Next time you want to take the easy way out, think about what the cost is on your mental toughness. You can only grow with adversity. Embrace it!!
Next Tuesday, February 7th I will be traveling back overseas with Matt Clark from the newest and most up and coming CrossFit jump rope, Cyclone Speed Rope and Diego Centeno with Pure Pharma to take on the UK. We will be visiting boxes around the London area and also participating in the SicFit London Throwdown to showcase Cyclone Speed Rope.
Needless to say, I am really excited to be traveling to London meeting all new people... and even more excited to be jumping into The SicFit London Throwdown!! This will be without a doubt, the furthest I've traveled to compete. ;)
Dan Crisp, owner of CrossFit Glevum, Hayley Knowles, owner of The Box, and many others have offered their hospitality to us and will be showing us around their country! We are getting excited and can't wait to be there!
In order to participate I have to complete the 3 Qualifying WODS that others have done. Here is WOD #2 I did this morning. Forearms!! Ouch!!
Buy In:
Complete 800 Kg Power Clean; I chose 75# at 24 Reps
5 Rounds:
5 Shoulder to Overhead 90#
7 Front Squat 90#
9 Toes to Bar
Cash Out:
Complete 800 Kg Power Clean; Again 75# at 24 Reps
"Once you make a decision, the universe conspires to make it happen." - Ralph Waldo Emerson
Muscle-ups. The thought of them coming into competition at The Fittest Games this past weekend made me more nervous than I've ever been. You see, I've actually had my muscle-ups for over 3 years. I stopped doing them for a long time (like several months long) because of elbow and shoulder pain and just never got back onto the rings until recently. Then, not much to my surprise, they were nowhere to be found when I tried them the past couple of months.
The problem was not that I was not strong enough, I weighed more, or forgot my technique. The problem was, I had not made up my mind to do them. I was still thinking about pain. I was still thinking about that stopping point right before the transition. I was still thinking about how I failed the rep before.
I definitely was not thinking about getting ON TOP of the rings, but just that I couldn't do them right now at this moment.
Just like with any CrossFit competition, your "goat" always appears.
"The Muster" 1-5 Muscle Ups, 5-1 Thruster.
Crap...
"Please don't let me sit and stare at the rings for 10 minutes" is all I immediately thought. I went home stressed over WOD 3. That night I watched muscle up videos like this one for about an hour and a half visualizing myself doing the exact same movement. I thought about how it felt when it was effortless the year before. I did this until falling asleep late that night.
On the day of competition, I realized my thought process was the only thing stopping me.
I said to Carey Kepler as we were warming up,"I've decided I'm doing muscle-ups today."
She smiled and said, "That's all it takes." Done.
3-2-1 Go....
First muscle-up, EASY!! It felt good. While I didn't finish the workout, I completed 7 muscle-ups and that's all I needed to get me back into the groove and ready to challenge myself to achieve the goal I've had on my vision board for over a year... 5 linked muscle-ups. It will happen this year... and it will happen soon! When you've made up your mind, there's nothing in your way. Now go do it.
I have been going through some life turbulence which we all go through time and time again. What I've learned and realized over the past couple of months is that you have to look at all the positives in your life when you feel like you have hit bottom. There is a certain roller coaster called life that happens to all of us. We have highs.. we have lows.. we have adequate or average. When you are in the highs, everything is positive and easy.. life is euphoric. In the averages, everything is stable. Everything seems fine and comfortable... not great, but nothing to complain about OR get excited about.
It's when you are in the lows that you start to really evaluate your life, relationships, daily habits, and who you are as a person and what value you bring. There are multiple lows. Lows that are rock bottom, lows that are just above that, and lows that are just below "average". None of them are particularly fun but it is part of life. You can't exempt yourself from them... You can however change your position, change your mindset, and change your perception and realize there is a very particular REASON for each of them.
Lately I have been going through some pretty emotional changes and have felt myself start to go to this low place in my mind, my physical, and my spiritual. It is up to me to change this state. It is up to me to choose how I will be each day.
I started to look at all the positives in my life. And what started out to be a short list ended in a list I couldn't finish!
I am surrounded by amazing people. I have a job that isn't a job but a passion and something I LOVE. I have family that cares about me. I have friends that would fight to the bitter end for me. I don't worry about money... I have food to eat, a warm bed at night, and I get to experience things in life that I never dreamed I would be able to. I have my health. I am able to do physical tasks that push me every day and allow me to compete in something I love. I have experiences every day that bring me satisfaction and worthiness. I have a father that looks down and supports every day, even though he is gone. I have endless possibilities!!
This life that I have been given, regardless of my past, is a gift. I am SO GRATEFUL for what I do, the people I have in my life, and the future ahead of me. It honestly gets me choked up to think about this in the big picture. I can do more.
When I make a vision board or book, list out my goals, or visualize my life, I start to really see the potential life has. To dream big is to manifest what you want. I see exactly what that is and I also see how grateful I am for the SIMPLE things I have now.
Thank you to everyone that has impacted or touched my life in one way or another. Whether it has been a 1 minute conversation or my best friend over the years, you have contributed to my well being and making me better. I only hope to return the favor and make a difference for others! Thank you, thank you, thank you! This drives me to do and give more LOVE for others and allow this to show through my daily actions.
One of my core values and emotions for 2012 is LOVE. This isn't for me. I want to radiate this to everyone I touch. I want to give as I have been given.
This past year, right before Christmas, a dear friend and person I looked so highly up to passed away abruptly and too soon. He was my Dad's best friend and my best friend's father. Jerry Ratliff is someone that was a second Dad to me and I have known him since I was born. He was an amazing person. The one word that comes to my mind when I think of him is "Giver". He was constantly giving to others. Whether that was his family, friends, or a complete stranger. I look at his life and how many people he gave to and impacted. What a phenomenal person he was!! We never know why these things happen. All we can do is to know that this is not the end, not the last chapter and that there is a bigger reason for all things that happen.
Be grateful for every second of your life. Do what makes you happy. Radiate love for others. Give back. Appreciate the small things in life. Tell the people around you exactly how you feel. Most importantly, LIVE every minute as if it were your last.
Expect it... Expect to win... Expect to come out on top... Expect to lift the weight and get the muscle up... Expect to be successful... Expect to be a leader and find my voice... Expect to be financially free... Expect to be an expert... Expect to travel every year to a new country and experience the world.. Expect to make a difference and leave a mark in this world!
Expect what you desire and it will manifest.
In the past, I have accepted sub par in fear that I would fail in all areas of my life. It was ok for me to dowell enough; it was ok to be above average but not extraordinary. It was ok for me to place in the top 5 in everything from workouts, coaching, leadership, success, finances, etc., but to never be number 1 or be at the top in anything. When I look back, this is how my life and perspective on my capabilities has always been.
No more.
All that’s stopping me is my expectation, my focus, and my drive. All that’s stopping me from living a life where failure does not scare me… is ME. I’m ready to walk into my fear… the fear of failing and the unknown.
I know I’ll come out on top because there is no other option.
2012 CORE EMOTIONS:
Gratitude.
Love.
Fearless.
2012 CORE VALUES:
Health
Integrity
Community
Trust
Love
Growth
2012 THEME SONG:
“Good Feeling”
The lyrics to this song are powerful and how I want to approach every day in 2012. Plus, this song makes me happy and energized every time I hear it! "Woke up on the side of the bed like I won..."
[Etta James]
Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no I get a good feeling, yeah
Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no I get a good feeling, yeah
[Flo Rida]
Yes I can, doubt that I leave,
I'm running with this plan
Pull me, grab me, crabs in the bucket can’t have me
I’ll be the president one day January first, oh, you like that gossip
Like you the one drinking that god sip dot com
Now I gotta work with your tongue
How many rolling stones you want
Yeah I got a brand new spirit,
Speak it and it’s done
Woke up on the side of the bed like I won
Talk like a winner, my chest to that sub G5 dealer,
US to Taiwan I hope you say that,
I wanna play back
Mama knew I was a needle in a hay stack
A bugatti boy, plus maybach
I got a feeling it’s a wrap asap
[Etta James] Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no
I get a good feeling, yeah
Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no I get a good feeling, yeah
[Flo Rida]
The mountain top, walk on water I got power, feel so royal
One second, I’ma strike oil Diamond, platinum, no more you
Gotta drill a land, never giving in
Giving up’s not an option, gotta get it in
Witness I got a heart of 20 men
No fear go to sleep in the lion’s den
That flow, that funk that crown
You looking at the king of the jungle now
Stronger ever can’t hold me down
A hundred miles going from the picture smile
Straight game face, it’s game day
See me running through the crowd full of melee
No trick plays, I’m Bill Gates, take a genious to understand me
[Etta James] Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no I get a good feeling, yeah
Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no I get a good feeling, yeah
