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The Petite Athleat
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264958

This could only mean one thing ...


 It's my day off!

And dang, does my body need it. Last week we re-tested my CrossFit Total, so far I've added 30 pounds to it! 10 pounds to my back squat (235), 10 pounds to my deadlift (285) and 10 pounds to my strict press (105). Since it was a test week, it was relatively light. My coach warned me not to get too comfortable though, because we'd be hitting it hard the remaining 6 weeks.

Guys, he wasn't kidding. I feel like I was eaten by a hippo, regurgitated, sat on by a bear, run over by a freight train, and then left out to turn into jerky by this blasphemous Kuwait desert heat.


Do you follow me on Instragram? @petiteathleat. Do it.

I've been posting all of my videos there. PROUD OF THOSE PR's, BABY. 
I'm slaving for them, literally. 


I've been getting a little bit of help grinding through everything with these bad boys ...


And these bad boys!


WHERE HAS THIS BEEN ALL OF MY LIFE? And more importantly, why didn't I have it during the 50's event at Regionals? I can only describe it as having HUGE lungs. My muscles failed me well before I felt out of breath. Talk about 3-2-1- GO all. day. long.

And then enter Spark.


You all know I don't take pre-workout. I recently tested drinking a quad-Americano a couple of times while working out, but I was getting so shaky and some serious cotton mouth, I don't think I could do it all the time. And no shit, Starbucks is an EXPENSIVE daily habit. 


I'd never given Advocare a real thought, mainly because I've never been a huge fan of supplements, and because well, it seemed kind of dorky. Then this culmination of things happened.

Rich Froning endorses it. Hello. (And no, he doesn't get paid to, either.)


 Lisa Bender Thiel (who INSPIRED me to try CrossFit way back in 2011, when I saw her competing at the South Central Regionals in Texas) wrote this blog post.


The final straw, when I tried the products. My friend Drew, a CrossFit coach and athlete, shared O2 Gold and Spark with me. And even though I was sore and tired and skeptical of the stuff, it honestly resulted in some of the strongest training I've had in a while. 

Now, my 27th birthday is coming up. And I want it to be really momentous (just wait until you see the party/WOD I have planned at the box :)


This has been the most INCREDIBLE and life changing year for me, and I want to finish it with a bang. I want to feel and look the strongest, leanest, healthiest I ever have. 

I was going to try another 30 Day Paleo Challenge (even though I fail miserably at them) to hopefully chisel in some of those abs I can only create using Instagram filters ... but then, another thought struck me.



I'm pumped. I have a friend that went through it recently, he's a CrossFitter and a solid athlete, and the guy chiseled out like whoa. But, even if there were no sexy results at the end, I would still do the Challenge for a few reasons:

The meal replacements shakes are almost a perfect 3 block meal. And they offer a lactose-free option. (Yay, happy skin!) If you guys haven't noticed, I have stopped posting a lot of meals and recipes, because I don't have time to cook anymore. Meal Prep has totally gone out the window. I skip meals a lot ... more often than I like to admit, and then resort to eating at the DFAC. Army food is NO BUENO, people. Or I result to eating a Quest bar with almond butter for dinner.


As someone who ate Zone almost religiously before moving to Kuwait, I know how much of a difference it makes in energy levels. So, while I plan on eating meals at home when I can, I'm really excited to have the shake to resort to, and hopefully no more 3 PM energy slump.

The first phase of it is a cleanse. Hopefully, I can cleanse out some of this Army DFAC food I've been eating and the copious amounts of Quest bars ... (It's totally normal to go through 2 boxes in 2 weeks, right?)


Of course, when I get excited about something ... everyone knows. I have a few friends at the box who are on board with me, too (they're going home in September and wanna look good for their ladies)!

So, I thought I would throw it out here to you, too. The more the merrier. If anyone wants to jump in with us: we're planning on hitting the ground running on Monday, July 28th. We ordered ours today so that it can reach us in Kuwait by then.

If you're interested, you can order here. If you have any questions, I'm all ears (errr, eyes?) Comment below or email: petiteathleat@gmail.com

I'm off to get my mane tamed before taking my 'BEFORE' pictures.


Let the good times roll!
#sixpackbyseptember #hashtagsallday #challengeaccepted



.


It's been a while since I've done one of these, so here goes. Either you've emailed these questions to me or asked on Instagram or Facebook. 

What products do you use on your hair?


First of all, my hair is naturally straight and fine, but, I have A LOT of it. By coloring it, it actually roughens up the cuticle, so it styles better. As a kid growing up, it was corn silk. It would slip out of a braid, wouldn't hold a curl, etc. 


These days, I wash it at night and let it air dry. I rarely use a blow dryer on my hair, which I think keeps it pretty healthy. When it's wet, I throw a few products on it. Because it's not freshly washed the next day, I also think it styles a lot better. I haven't needed to use any hair spray on my hair since moving to Kuwait and switching to showering at night, but I also live in the desert, where it's really dry. Humidity = hair killer. It might be dry, but it's windy as fck. How it survives the wind, I have no idea.



Detangler 
Right now I'm using this by John Frieda. It's alright. If anyone could recommend a better one, I'd appreciate it.

I swear by this stuff. Just a little goes on a long way. Gloss and shine and healthy looking ends.

Shampoo 
Clairol Shimmer Lights. It's a purple shampoo that keeps the brassiness out of blonde hair.

Conditioner 
 I need something really hydrating. Surprisingly, I love this 1-Minute Hydra-Recharge from Garnier Fructis. 

What products do you use on your skin?


I actually have really bad skin! The filters on IG save my life, hah.

 I am plagued by adult acne. I used to be on all kinds of medications for it, to no avail. I cut them out when I moved to Kuwait. When I moved to Kuwait, I also couldn't find my usual Fage Greek Yogurt that had become a staple in my diet. I decided to just cut dairy out then, since I'd always wondered if I was slightly allergic to it. And wow, my skin problems diminished by about 900%. Slightly allergic, you say? No shit. I still have the random pimple, but nothing like the deep, cystic-type acne I'd get on my jawline. When I eat ice cream or indulge in cheese, just give it 2 or 3 days, and I'll ALWAYS break out.

I also recently added Proactiv into my regime 3 months ago, and my skin has cleared up even more. I still have scars and dark spots, but as for new acne, it's much, much less.
 
 What makeup to you use? And do you work out in it?

Most of the time yes, I have makeup on. Is it full face make up? No. Did it used to be? Yes. Again, my skin is just REALLY bad, and I was always so self conscious of it. Now that it's cleared up and it's mainly just scars and dark spots, I'm a little more revealing. 

There are many days where I go into work with just a little mascara and shimmer blush on, and maybe a tiny dot of concealer on a spot or two. It feels SO good wearing less makeup. But it took almost 10 years for me to find that confidence. 

My one and only no-makeup selfie. 

As far as makeup that I use. I use almost all Bare Minerals. I really like the powder finish, its more natural looking than creams or liquids, and it just feels better on my skin.

Where is your bathing suit from?


 This bathing suit is old! I think I bought it 5 years ago at Nordstrom. The brand is Roxy.
 
I love your blue pants! Where are they from?


They're Lululemon Wunder Unders, of course! I'm a size 6. I'm 130 pounds and about 5'2, if you're thinking about ordering a pair. 

Do you take pre-workout?

No, I don't. I have a hard time having anything in my stomach when I'm training, and pre-workouts really give me a stomach ache. If I need a pick me up, I'll order myself a shot of espresso before training.


And that's all folks. To all my male readers, I know adored this post, you've been dying to hear what products I use in my hair.

xo,
Courtney


I love, love, love my body.

It is a direct representation of all of the hard work I have put in the last few years chasing performance, not physique. 


You won't see any women with my shape in a Cosmo magazine or a CoverGirl make up ad. You won't see girls with my kind of body in any television shows or cast as the "sexy female" role in any main stream movies. 


My body is not societies idea of beautiful. 

It's a good thing I give 2 fcks about society then, eh?

As much as I love my body, we experience highs and lows, just like any relationship. 

The highs are the comments I get on how strong I'm getting. The lows are the internet trolls telling me I take steroids and the comments from women, "I just want to tone, I don't want to get that big," as they're eyeballing me.


The highs are usually in the gym, when I'm hitting a PR. 

The lows are usually when I'm watching something on TV and I get wrapped up playing the comparison game, "Dang, she is skinny."


But then I remember what I'm packing ... 


The lows happen when I'm in a changing room trying to find a pair of jeans to fit over that derriere. 

The highs happen when I find a great pair of shoes to compliment those chicken legs.


The lows happen when my thighs have become so big, they rub together when I'm walking or running. Any loose fitting short or pant is the bane of my existence.


The highs occur when my midline is looking strong.
The lows happen when I just look like I have a belly when I have a shirt on.


OR WHEN MY WEIGHT BELT NO LONGER FITS ME
(I've actually come to consider that a high though.)


Society tells me for some reason I need to be chasing this constant desire to become "smaller."


And to that I say no. I am an example that you don't have to give two shits about what the scale reads or what size jeans you wear. CrossFit has enabled me to break out of this mold that society tells me I'm supposed to live in. A world of smaller: smaller portions, smaller dress sizes, smaller weights.

"Lose 5 pounds in 5 days!"
"Lose that arm jiggle forever"
"Whittle Away Your Waist with these 9 great moves!"

I'm OVER it.

I am here to tell you that your self worth does NOT come from anyone else's opinion except your own. I am here to say BIGGER is better. More biceps. More booty. More performance. Let it jiggle. Make it rain. The number to care about is the one you're lifting. The PR you're chasing.

If people, your boyfriend, your best friend, can't handle the heat, tell them to get the fck out of the kitchen. 

You can keep your salad fork, society, I'll only be needing the steak knife.





CrossFit Gear I Can't Live Without

RPM Jump Rope

This bad boy was a gift,and the best gift I've ever recieved. I have played around with a number of different ropes, but never liked them. And then I tried this bad boy ...

This rope is FAST. You need to be very efficient at double unders (string together 100+ consistently) to benefit from this ropes speed. It's just freaking lightening fast. I attribute my 14.1 score (snatch + double unders) of 322 thanks to this rope.

They're coming out with a new style in July with an even sharper handle.

If you're still trying to work on double unders, I highly recommend this training rope. This is what I was using before, and what I recommend to all of my athletes.

Natural Grips

I don't know why I waiting so long to try these! They're incredible. Saved my hands during the final Event at Regionals. Everyone was ripping on those pullups and I walked away unscathed. Secure them to your wrists with Goat Tape, uber winning.

Goat Tape

This stuff is freaky sticky.

Original Nanos

Oddly, I didn't buy these originally. I started with the 2.0's, then bought the 3.0's, and let me tell you, my Originals BLOW THEM OUT OF THE WATER. They're the most comfortable shoe I have ever worn, both in the gym and out of the gym. I use my 3.0's now for climbing rope because they have that really thick mesh crap on the outside, but otherwise, they're useless.

When I put my Nanos on, I literally feel my feet sigh with happiness.

Marc Pro

The most amazing tool for recovery. MOST AMAZING.

Rehaband Knee and Elbow Sleeves

I have the blue Rehaband knee sleeves, they're the original style. I love them though because they're thicker than the newer grey style, like a TK sleeve but WAY easier to get on. They really provide a LOT of stability. The elbow sleeves as well, keep inflammation down and ease some of the issues I have with my ulnar nerve during muscle ups and jerks.


I am not endorsed by any of these companies (but I wish I was)! They're just awesome products that I highly recommend.

Coming next Monday:
Foods I Can't Live Without

YUM!


So dang, let's talk about the Asia Regionals, shall we?

What a weekend! 


Following up to Regionals, I was training my ass off. The weekend prior, I did a run through of all of the events. 

These run throughs did not play out AT ALL at Regionals. I did far worse in some of the events (like Events 1 and 2, total fail), but did much better than I had in practice in Event 3 (Nasty Girls V2) and Event 4 (cutely coined the handstand push up WOD). 

My nerves got the best of me in Events 1 and 2, big time. While warming up (in our tiny shoe box of a warm up area), I was hitting my numbers just fine. 115-120-125, and knew I was going to go for my previous PR of 130 for my final lift. 

And then everything went to shit, because I decided to open with 115, and couldn't even get that. The adrenaline was so intense, I felt like I was having an out of body experience. I had NO idea what in the world my body was doing. It was like I had never done a snatch before! I failed all three lifts miserably, and walked over with the rest of the girls to the start line for the hand stand walk. I was on the outside lane. 

As we started our max distance walk, I apparently came out of my lane. Awesomely enough, I did this on purpose. Yeah, upside down, on the edge, it looked like my lane was differently marked than it was. So, I scratched at 20 feet. In practice I've walked closer to 70. 

Looking back, I'm so disappointed in these two events. I had these in the BAG. There were SO many girls who didn't have handstand walks in our Region. This was my moment to capitalize. Instead, I wasted it due to a stupid error. And wasted it because the novice in me had a complete and utter meltdown in the middle of the arena trying to remember how to snatch. 

I walked off the field, back to the Athlete Area, totally numb. I think I was smiling. Probably to contain both utter disappointment, anger and sadness. This was not how I wanted to begin my weekend. 

On the verge of both punching something and crying, I sent a text my coach.

Instantly he replied (I have the best coach in the world, even though he's all the way in Texas), and said I had 10 minutes to get it out. Scream, punch, cry, laugh, whatever. Then, after that 10 minutes, I had to move on and prepare for Event 3 (the Event that I was most dreading). 

I did just that. I walked into the Women's Restroom, locked the door behind me, and just let the tears fall. I let the disappointment wash over me. 

10 minutes (well, maybe more like 15), I walked out of there renewed and refreshed, albeit a little shaky and exhausted now that the adrenaline of the Events had worn off. 

So what if I failed the first few events? I had 5 more ahead of me, and I was going to fight like hell to show people that I do have some shred of fitness in me, Scouts Honor. 

Because of my 11th place finish in the Open, I was placed in the final heat with the big dogs (the girls that were all fighting for a chance to make it to the Games). I was shaking in my boots Nanos, walking out on to the field for Nasty Girls. 

A workout full of muscle ups. I love muscle ups. But I recently learned them, as in, a week before Regionals. Sometimes I could do them, sometimes I couldn't. Practicing them was very challenging, because they were very painful (I have some ulnar nerve issues). I was too afraid to even attempt more than one or two in my warm up, for fear I'd fire up my ulnar never before even starting the event.

I surprised myself though, a lot. I didn't miss one attempt. I even felt confident enough to string them together (something I had done in practice), but my judge no-repped me, telling me I hadn't gotten full lock out. I resorted to singles to avoid wasting energy receiving no-reps, and surprisingly, did pretty well.

Saturday and Sunday went much better after I'd regained a smidgen of confidence during Nasty Girls. I did way better on the HSPU workout than I had in practice, and the legless rope climbs of Event 5 didn't blow up my biceps and elbows like they had in practice. 


The 50's workout was by far the easiest in terms of skills, but it sucked the most, too. Just constant grind, no breaks. Wallballs to a 10 foot target when you're barely 5 foot tall ... 

On the final event, the pullups and overhead squats, I just had nothing left in me. I was so drained. Emotionally? Physically? The adrenaline from each event prior left me wasted ... Maybe because I was having a hard time fueling correctly (I was running out of food at this point), who knows. I had to break my pullups into way smaller sets than anticipated. And 135 has never felt so heavy. I could barely clean it (literally, it ran me over at one point) and get it over my head into the back rack. Stabilizing it overhead felt like balancing the world over my shoulders. 

But the joy I felt after time was called, was something I'd never experience before in my life. Joy at it just being OVER, joy at making it through it, joy at surprising myself a few times over the course of the weekend ... Just joy. It's a huge accomplishment to just make it there ... And I made it out alive. I'm the 15th Fittest Woman in Asia. *whoop!*

I have always done CrossFit for fun, and had personal goals I've strived to attain, but competing was never one of them. I had no idea that I'd be going to Regionals when I moved out here 9 months ago. After the Open I realized I had 5 weeks of training to get as prepared as I could.

This year, will be different. I'm dedicating all of my training to Regionals, not just 5 weeks. ;) 


I couldn't have done it without everyone that supported my cause. Thank you all for your donations! Thank you to my training partners, I definitely couldn't't have made it through all of that grueling training the 5 weeks leading up to Regionals without you. Thank you to my awesome Coach, David Tillman. Thanks to Jon from CrossFit 254, for loaning me his MarcPro and the massive effort it had in aiding in my recovery! Thanks to all of the athletes at the box for believing in me.


Thanks to the other athletes competing who were so encouraging and motivating! It was a lot of fun working out alongside friends.


I have a few more days left of rest and recovery, and I'm right back at it. 2015, you bet I'm going to make it the best season yet!




I stand humbled. 

Just spent the weekend going through the Regionals workouts. I repeat: I am SO humbled. I have mad respect for people who compete at this level. And to make it to the Games? Holy poop. 

My life has become a blur of coaching, training, recoverying and eating. 



Oh, joyous FOOD! I'm obsessed with the Kuwait Burger from Smash Burger. Kuwaitis know how to make a BOMBazz burger. 


My new favorite Quest bar flavor! Eat with almond butter = HEAVEN.


Honestly, anything with almond butter. 


I finally found my hips ... 
I hit a PR on my power snatch, full snatch and my hang snatch in the last week.


But it's not all sunshine and daisies. These workouts are tough. The highs and lows of training ... #thestruggleisSOreal. I have had some deep, heart to heart conversations with my coach. Training at this level, with these kind of expectations, is like riding a rollercoaster .... of emotion.


It's a rest day today. I think my mind more than my body needs it ...


I can't thank you all enough for your endless support. Both in reading my blog, in trying out my recipes, in donating to my GoFundMe account. (I'm at 70% of my goal!) When I want to quit, when that bar becomes too heavy, when my grip begins to fail, when I think I can't ... I remember how many people I have behind me, and I am reminded that I CAN. 

You inspire me.



I want to thank ALL of you from the bottom of my heart for supporting me. It's the community of CrossFit and my blog readers that have kept my spirits up during some of these trying times overseas. No words to describe my gratitude.

Speaking of life overseas, it's busy!


My athletes keep me forever entertained! You couldn't ask for a more committed and motivated group than we have here on Arifjan. I could be having the worst day: homesick, tired, stressed, but I walk into the box, get ready for class, and after my hour or few hours of coaching are over, my mood has completely switched! I'm present. I'm energized. Those small things that I was turning into BIG things in my head, are always put back in perspective.

That's the beauty of CrossFit and community.


I have to keep this quick, but training for Regionals is going well and it is a BLAST! I wouldn't be able to get through ALL of this volume without my awesome training partners. *Shoutout to the Wolfpack.

I have started working with Big Dave Tillman out of CrossFit Cedarpark (Madathletes.com) and in two weeks, I've made some surpising progress. That's probably because I'm still a relatively novice athlete. Haha, so I still make progress every day. Whatever Regionals brings, I'm going to give it all I got, that's all I know.

I did just PR my split jerk at 180 pounds ... Happy dance!

Love you guys! Until next time ...


Holy moly, guys! I made it.


I survived all 5 weeks of the CrossFit Open and all 5 awesome workouts.

I was sitting in 15th place in the Asia region as an Individual Female Competitor, when I got the email from HQ asking for my video of 14.4 to review.

After 12 hours of GRUESOMELY slow internet in Kuwait, my video uploaded and I submitted it, terrified somehow my attention to detail wasn't on-point, that my Judge had missed something, that each rep couldn't be perfectly seen, that my video wasn't perfectly in-focus, did my judge stay in the frame the entire time?!

I got the email it was approved!


Phew, I slept great that night.

A few days later, the Leaderboard was shuffled.


Wow, I wasn't in fact 15th, I had finished 11th!

Then, the sweetest email EVER arrived in my inbox ...


I'm going to Seoul! This is definitely a once in a lifetime opportunity. I was not training for the Open, let alone Regionals - but here I am.

And I need your help. Big time.

The fees for a competition of this caliber are piling up really fast, and I'm starting to freak out.

$200 registration fee 
$1300 flight to Korea
$300 remote coaching
$400 hotel

Food, taxes, incidentals, taxi fares from hotel and back, etc.

I was planning on taking leave to the States, but there's no WAY I can afford getting myself to Regionals and taking time off to see my family. And it's breaking my heart.

It's a shame that people work this hard to get to this level, and then BOOM, have to figure out how to make it happen. We're talking thousands of dollars. YIKES.

Which is why I need you. If every one of my followers donated $2, I would have enough to fund my trip! Two bucks!

A fundraising page has been set up through GoFundMe.

Any contribution you could make would really help ease some stress. Thank you!


I am tired today. Everything on my body hurts. Not sure if it was 14.5 on Friday, running around hosting a CrossFit competition on Sunday, or Saturday's training. Due to a mental math error, I threw way more weight on the bar for all 4 of the workouts I had programmed, and now I'm in a slight vegetative state. #DOMS #dummy

The sandstorms the last few days have NOT been helping anything, either. Who needs microderm abrasion when you live in Kuwait?


It's a good thing I was busy running around yesterday, I think it helped keep everything lubricated so the soreness wasn't quite so acute. I totally forgot I was sore until I came crashing into my bed 16 hours later ...



Part of my position here in Kuwait working for MWR is hosting events for our soldiers. You know, keeping that morale high and putting what I'm teaching them in class to good use. So for the last few months I've been planning the Gruesome Twosome, a co-ed partner competition. 


It was 3 events in total. I'm pretty proud of them, not going to lie. :) Winners were computed by calculating aggregate scores. Other categories included Best Team Name and Best Team Costumes.

Super Tigers!


Cooling down after Event 1


My favorite and final event for the day was a max weight unbroken sled push for 50ft. Each team member had their own sled and 10 minutes to work up to a weight. Some of the combined totals were INSANE!

I heard a lot of good things afterwards, so I'm glowing! Can't bask in the glory for long though, I have another competition planned at the end of April. Have to get cracking! 





I'm off to coach. Happy Monday!
(Photo Credit to Dave DeGroot)



It's the last week of the Open! Speaking of, I'm coaching our classes through it this evening at CrossFit Arifjan, and I can't WAIT.


14.5 to me is just classic CrossFit. Burpees and mofo thrusters. It's been my favorite event this year. I did give it a test run last night, definitelyhad more in the tank, and finished feeling pretty good. That means I SHOULD do it again and move a little faster, but if it doesn't move me around too much on the leader board, that'll be a one and done for me.

 If you're looking for an awesome warm up, I totally suggest the video that Athlete Cell put out!

I found a few people to suffer through it with me. Misery loves company!

Have you been competing in the Open?
What's your favorite workout so far?


This could only mean one thing ...


 It's my day off!

And dang, does my body need it. Last week we re-tested my CrossFit Total, so far I've added 30 pounds to it! 10 pounds to my back squat (235), 10 pounds to my deadlift (285) and 10 pounds to my strict press (105). Since it was a test week, it was relatively light. My coach warned me not to get too comfortable though, because we'd be hitting it hard the remaining 6 weeks.

Guys, he wasn't kidding. I feel like I was eaten by a hippo, regurgitated, sat on by a bear, run over by a freight train, and then left out to turn into jerky by this blasphemous Kuwait desert heat.


Do you follow me on Instragram? @petiteathleat. Do it.

I've been posting all of my videos there. PROUD OF THOSE PR's, BABY. 
I'm slaving for them, literally. 


I've been getting a little bit of help grinding through everything with these bad boys ...


And these bad boys!


WHERE HAS THIS BEEN ALL OF MY LIFE? And more importantly, why didn't I have it during the 50's event at Regionals? I can only describe it as having HUGE lungs. My muscles failed me well before I felt out of breath. Talk about 3-2-1- GO all. day. long.

And then enter Spark.


You all know I don't take pre-workout. I recently tested drinking a quad-Americano a couple of times while working out, but I was getting so shaky and some serious cotton mouth, I don't think I could do it all the time. And no shit, Starbucks is an EXPENSIVE daily habit. 


I'd never given Advocare a real thought, mainly because I've never been a huge fan of supplements, and because well, it seemed kind of dorky. Then this culmination of things happened.

Rich Froning endorses it. Hello. (And no, he doesn't get paid to, either.)


 Lisa Bender Thiel (who INSPIRED me to try CrossFit way back in 2011, when I saw her competing at the South Central Regionals in Texas) wrote this blog post.


The final straw, when I tried the products. My friend Drew, a CrossFit coach and athlete, shared O2 Gold and Spark with me. And even though I was sore and tired and skeptical of the stuff, it honestly resulted in some of the strongest training I've had in a while. 

Now, my 27th birthday is coming up. And I want it to be really momentous (just wait until you see the party/WOD I have planned at the box :)


This has been the most INCREDIBLE and life changing year for me, and I want to finish it with a bang. I want to feel and look the strongest, leanest, healthiest I ever have. 

I was going to try another 30 Day Paleo Challenge (even though I fail miserably at them) to hopefully chisel in some of those abs I can only create using Instagram filters ... but then, another thought struck me.



I'm pumped. I have a friend that went through it recently, he's a CrossFitter and a solid athlete, and the guy chiseled out like whoa. But, even if there were no sexy results at the end, I would still do the Challenge for a few reasons:

The meal replacements shakes are almost a perfect 3 block meal. And they offer a lactose-free option. (Yay, happy skin!) If you guys haven't noticed, I have stopped posting a lot of meals and recipes, because I don't have time to cook anymore. Meal Prep has totally gone out the window. I skip meals a lot ... more often than I like to admit, and then resort to eating at the DFAC. Army food is NO BUENO, people. Or I result to eating a Quest bar with almond butter for dinner.


As someone who ate Zone almost religiously before moving to Kuwait, I know how much of a difference it makes in energy levels. So, while I plan on eating meals at home when I can, I'm really excited to have the shake to resort to, and hopefully no more 3 PM energy slump.

The first phase of it is a cleanse. Hopefully, I can cleanse out some of this Army DFAC food I've been eating and the copious amounts of Quest bars ... (It's totally normal to go through 2 boxes in 2 weeks, right?)


Of course, when I get excited about something ... everyone knows. I have a few friends at the box who are on board with me, too (they're going home in September and wanna look good for their ladies)!

So, I thought I would throw it out here to you, too. The more the merrier. If anyone wants to jump in with us: we're planning on hitting the ground running on Monday, July 28th. We ordered ours today so that it can reach us in Kuwait by then.

If you're interested, you can order here. If you have any questions, I'm all ears (errr, eyes?) Comment below or email: petiteathleat@gmail.com

I'm off to get my mane tamed before taking my 'BEFORE' pictures.


Let the good times roll!
#sixpackbyseptember #hashtagsallday #challengeaccepted



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It's been a while since I've done one of these, so here goes. Either you've emailed these questions to me or asked on Instagram or Facebook. 

What products do you use on your hair?


First of all, my hair is naturally straight and fine, but, I have A LOT of it. By coloring it, it actually roughens up the cuticle, so it styles better. As a kid growing up, it was corn silk. It would slip out of a braid, wouldn't hold a curl, etc. 


These days, I wash it at night and let it air dry. I rarely use a blow dryer on my hair, which I think keeps it pretty healthy. When it's wet, I throw a few products on it. Because it's not freshly washed the next day, I also think it styles a lot better. I haven't needed to use any hair spray on my hair since moving to Kuwait and switching to showering at night, but I also live in the desert, where it's really dry. Humidity = hair killer. It might be dry, but it's windy as fck. How it survives the wind, I have no idea.



Detangler 
Right now I'm using this by John Frieda. It's alright. If anyone could recommend a better one, I'd appreciate it.

I swear by this stuff. Just a little goes on a long way. Gloss and shine and healthy looking ends.

Shampoo 
Clairol Shimmer Lights. It's a purple shampoo that keeps the brassiness out of blonde hair.

Conditioner 
 I need something really hydrating. Surprisingly, I love this 1-Minute Hydra-Recharge from Garnier Fructis. 

What products do you use on your skin?


I actually have really bad skin! The filters on IG save my life, hah.

 I am plagued by adult acne. I used to be on all kinds of medications for it, to no avail. I cut them out when I moved to Kuwait. When I moved to Kuwait, I also couldn't find my usual Fage Greek Yogurt that had become a staple in my diet. I decided to just cut dairy out then, since I'd always wondered if I was slightly allergic to it. And wow, my skin problems diminished by about 900%. Slightly allergic, you say? No shit. I still have the random pimple, but nothing like the deep, cystic-type acne I'd get on my jawline. When I eat ice cream or indulge in cheese, just give it 2 or 3 days, and I'll ALWAYS break out.

I also recently added Proactiv into my regime 3 months ago, and my skin has cleared up even more. I still have scars and dark spots, but as for new acne, it's much, much less.
 
 What makeup to you use? And do you work out in it?

Most of the time yes, I have makeup on. Is it full face make up? No. Did it used to be? Yes. Again, my skin is just REALLY bad, and I was always so self conscious of it. Now that it's cleared up and it's mainly just scars and dark spots, I'm a little more revealing. 

There are many days where I go into work with just a little mascara and shimmer blush on, and maybe a tiny dot of concealer on a spot or two. It feels SO good wearing less makeup. But it took almost 10 years for me to find that confidence. 

My one and only no-makeup selfie. 

As far as makeup that I use. I use almost all Bare Minerals. I really like the powder finish, its more natural looking than creams or liquids, and it just feels better on my skin.

Where is your bathing suit from?


 This bathing suit is old! I think I bought it 5 years ago at Nordstrom. The brand is Roxy.
 
I love your blue pants! Where are they from?


They're Lululemon Wunder Unders, of course! I'm a size 6. I'm 130 pounds and about 5'2, if you're thinking about ordering a pair. 

Do you take pre-workout?

No, I don't. I have a hard time having anything in my stomach when I'm training, and pre-workouts really give me a stomach ache. If I need a pick me up, I'll order myself a shot of espresso before training.


And that's all folks. To all my male readers, I know adored this post, you've been dying to hear what products I use in my hair.

xo,
Courtney


I love, love, love my body.

It is a direct representation of all of the hard work I have put in the last few years chasing performance, not physique. 


You won't see any women with my shape in a Cosmo magazine or a CoverGirl make up ad. You won't see girls with my kind of body in any television shows or cast as the "sexy female" role in any main stream movies. 


My body is not societies idea of beautiful. 

It's a good thing I give 2 fcks about society then, eh?

As much as I love my body, we experience highs and lows, just like any relationship. 

The highs are the comments I get on how strong I'm getting. The lows are the internet trolls telling me I take steroids and the comments from women, "I just want to tone, I don't want to get that big," as they're eyeballing me.


The highs are usually in the gym, when I'm hitting a PR. 

The lows are usually when I'm watching something on TV and I get wrapped up playing the comparison game, "Dang, she is skinny."


But then I remember what I'm packing ... 


The lows happen when I'm in a changing room trying to find a pair of jeans to fit over that derriere. 

The highs happen when I find a great pair of shoes to compliment those chicken legs.


The lows happen when my thighs have become so big, they rub together when I'm walking or running. Any loose fitting short or pant is the bane of my existence.


The highs occur when my midline is looking strong.
The lows happen when I just look like I have a belly when I have a shirt on.


OR WHEN MY WEIGHT BELT NO LONGER FITS ME
(I've actually come to consider that a high though.)


Society tells me for some reason I need to be chasing this constant desire to become "smaller."


And to that I say no. I am an example that you don't have to give two shits about what the scale reads or what size jeans you wear. CrossFit has enabled me to break out of this mold that society tells me I'm supposed to live in. A world of smaller: smaller portions, smaller dress sizes, smaller weights.

"Lose 5 pounds in 5 days!"
"Lose that arm jiggle forever"
"Whittle Away Your Waist with these 9 great moves!"

I'm OVER it.

I am here to tell you that your self worth does NOT come from anyone else's opinion except your own. I am here to say BIGGER is better. More biceps. More booty. More performance. Let it jiggle. Make it rain. The number to care about is the one you're lifting. The PR you're chasing.

If people, your boyfriend, your best friend, can't handle the heat, tell them to get the fck out of the kitchen. 

You can keep your salad fork, society, I'll only be needing the steak knife.





CrossFit Gear I Can't Live Without

RPM Jump Rope

This bad boy was a gift,and the best gift I've ever recieved. I have played around with a number of different ropes, but never liked them. And then I tried this bad boy ...

This rope is FAST. You need to be very efficient at double unders (string together 100+ consistently) to benefit from this ropes speed. It's just freaking lightening fast. I attribute my 14.1 score (snatch + double unders) of 322 thanks to this rope.

They're coming out with a new style in July with an even sharper handle.

If you're still trying to work on double unders, I highly recommend this training rope. This is what I was using before, and what I recommend to all of my athletes.

Natural Grips

I don't know why I waiting so long to try these! They're incredible. Saved my hands during the final Event at Regionals. Everyone was ripping on those pullups and I walked away unscathed. Secure them to your wrists with Goat Tape, uber winning.

Goat Tape

This stuff is freaky sticky.

Original Nanos

Oddly, I didn't buy these originally. I started with the 2.0's, then bought the 3.0's, and let me tell you, my Originals BLOW THEM OUT OF THE WATER. They're the most comfortable shoe I have ever worn, both in the gym and out of the gym. I use my 3.0's now for climbing rope because they have that really thick mesh crap on the outside, but otherwise, they're useless.

When I put my Nanos on, I literally feel my feet sigh with happiness.

Marc Pro

The most amazing tool for recovery. MOST AMAZING.

Rehaband Knee and Elbow Sleeves

I have the blue Rehaband knee sleeves, they're the original style. I love them though because they're thicker than the newer grey style, like a TK sleeve but WAY easier to get on. They really provide a LOT of stability. The elbow sleeves as well, keep inflammation down and ease some of the issues I have with my ulnar nerve during muscle ups and jerks.


I am not endorsed by any of these companies (but I wish I was)! They're just awesome products that I highly recommend.

Coming next Monday:
Foods I Can't Live Without

YUM!


So dang, let's talk about the Asia Regionals, shall we?

What a weekend! 


Following up to Regionals, I was training my ass off. The weekend prior, I did a run through of all of the events. 

These run throughs did not play out AT ALL at Regionals. I did far worse in some of the events (like Events 1 and 2, total fail), but did much better than I had in practice in Event 3 (Nasty Girls V2) and Event 4 (cutely coined the handstand push up WOD). 

My nerves got the best of me in Events 1 and 2, big time. While warming up (in our tiny shoe box of a warm up area), I was hitting my numbers just fine. 115-120-125, and knew I was going to go for my previous PR of 130 for my final lift. 

And then everything went to shit, because I decided to open with 115, and couldn't even get that. The adrenaline was so intense, I felt like I was having an out of body experience. I had NO idea what in the world my body was doing. It was like I had never done a snatch before! I failed all three lifts miserably, and walked over with the rest of the girls to the start line for the hand stand walk. I was on the outside lane. 

As we started our max distance walk, I apparently came out of my lane. Awesomely enough, I did this on purpose. Yeah, upside down, on the edge, it looked like my lane was differently marked than it was. So, I scratched at 20 feet. In practice I've walked closer to 70. 

Looking back, I'm so disappointed in these two events. I had these in the BAG. There were SO many girls who didn't have handstand walks in our Region. This was my moment to capitalize. Instead, I wasted it due to a stupid error. And wasted it because the novice in me had a complete and utter meltdown in the middle of the arena trying to remember how to snatch. 

I walked off the field, back to the Athlete Area, totally numb. I think I was smiling. Probably to contain both utter disappointment, anger and sadness. This was not how I wanted to begin my weekend. 

On the verge of both punching something and crying, I sent a text my coach.

Instantly he replied (I have the best coach in the world, even though he's all the way in Texas), and said I had 10 minutes to get it out. Scream, punch, cry, laugh, whatever. Then, after that 10 minutes, I had to move on and prepare for Event 3 (the Event that I was most dreading). 

I did just that. I walked into the Women's Restroom, locked the door behind me, and just let the tears fall. I let the disappointment wash over me. 

10 minutes (well, maybe more like 15), I walked out of there renewed and refreshed, albeit a little shaky and exhausted now that the adrenaline of the Events had worn off. 

So what if I failed the first few events? I had 5 more ahead of me, and I was going to fight like hell to show people that I do have some shred of fitness in me, Scouts Honor. 

Because of my 11th place finish in the Open, I was placed in the final heat with the big dogs (the girls that were all fighting for a chance to make it to the Games). I was shaking in my boots Nanos, walking out on to the field for Nasty Girls. 

A workout full of muscle ups. I love muscle ups. But I recently learned them, as in, a week before Regionals. Sometimes I could do them, sometimes I couldn't. Practicing them was very challenging, because they were very painful (I have some ulnar nerve issues). I was too afraid to even attempt more than one or two in my warm up, for fear I'd fire up my ulnar never before even starting the event.

I surprised myself though, a lot. I didn't miss one attempt. I even felt confident enough to string them together (something I had done in practice), but my judge no-repped me, telling me I hadn't gotten full lock out. I resorted to singles to avoid wasting energy receiving no-reps, and surprisingly, did pretty well.

Saturday and Sunday went much better after I'd regained a smidgen of confidence during Nasty Girls. I did way better on the HSPU workout than I had in practice, and the legless rope climbs of Event 5 didn't blow up my biceps and elbows like they had in practice. 


The 50's workout was by far the easiest in terms of skills, but it sucked the most, too. Just constant grind, no breaks. Wallballs to a 10 foot target when you're barely 5 foot tall ... 

On the final event, the pullups and overhead squats, I just had nothing left in me. I was so drained. Emotionally? Physically? The adrenaline from each event prior left me wasted ... Maybe because I was having a hard time fueling correctly (I was running out of food at this point), who knows. I had to break my pullups into way smaller sets than anticipated. And 135 has never felt so heavy. I could barely clean it (literally, it ran me over at one point) and get it over my head into the back rack. Stabilizing it overhead felt like balancing the world over my shoulders. 

But the joy I felt after time was called, was something I'd never experience before in my life. Joy at it just being OVER, joy at making it through it, joy at surprising myself a few times over the course of the weekend ... Just joy. It's a huge accomplishment to just make it there ... And I made it out alive. I'm the 15th Fittest Woman in Asia. *whoop!*

I have always done CrossFit for fun, and had personal goals I've strived to attain, but competing was never one of them. I had no idea that I'd be going to Regionals when I moved out here 9 months ago. After the Open I realized I had 5 weeks of training to get as prepared as I could.

This year, will be different. I'm dedicating all of my training to Regionals, not just 5 weeks. ;) 


I couldn't have done it without everyone that supported my cause. Thank you all for your donations! Thank you to my training partners, I definitely couldn't't have made it through all of that grueling training the 5 weeks leading up to Regionals without you. Thank you to my awesome Coach, David Tillman. Thanks to Jon from CrossFit 254, for loaning me his MarcPro and the massive effort it had in aiding in my recovery! Thanks to all of the athletes at the box for believing in me.


Thanks to the other athletes competing who were so encouraging and motivating! It was a lot of fun working out alongside friends.


I have a few more days left of rest and recovery, and I'm right back at it. 2015, you bet I'm going to make it the best season yet!




I stand humbled. 

Just spent the weekend going through the Regionals workouts. I repeat: I am SO humbled. I have mad respect for people who compete at this level. And to make it to the Games? Holy poop. 

My life has become a blur of coaching, training, recoverying and eating. 



Oh, joyous FOOD! I'm obsessed with the Kuwait Burger from Smash Burger. Kuwaitis know how to make a BOMBazz burger. 


My new favorite Quest bar flavor! Eat with almond butter = HEAVEN.


Honestly, anything with almond butter. 


I finally found my hips ... 
I hit a PR on my power snatch, full snatch and my hang snatch in the last week.


But it's not all sunshine and daisies. These workouts are tough. The highs and lows of training ... #thestruggleisSOreal. I have had some deep, heart to heart conversations with my coach. Training at this level, with these kind of expectations, is like riding a rollercoaster .... of emotion.


It's a rest day today. I think my mind more than my body needs it ...


I can't thank you all enough for your endless support. Both in reading my blog, in trying out my recipes, in donating to my GoFundMe account. (I'm at 70% of my goal!) When I want to quit, when that bar becomes too heavy, when my grip begins to fail, when I think I can't ... I remember how many people I have behind me, and I am reminded that I CAN. 

You inspire me.



I want to thank ALL of you from the bottom of my heart for supporting me. It's the community of CrossFit and my blog readers that have kept my spirits up during some of these trying times overseas. No words to describe my gratitude.

Speaking of life overseas, it's busy!


My athletes keep me forever entertained! You couldn't ask for a more committed and motivated group than we have here on Arifjan. I could be having the worst day: homesick, tired, stressed, but I walk into the box, get ready for class, and after my hour or few hours of coaching are over, my mood has completely switched! I'm present. I'm energized. Those small things that I was turning into BIG things in my head, are always put back in perspective.

That's the beauty of CrossFit and community.


I have to keep this quick, but training for Regionals is going well and it is a BLAST! I wouldn't be able to get through ALL of this volume without my awesome training partners. *Shoutout to the Wolfpack.

I have started working with Big Dave Tillman out of CrossFit Cedarpark (Madathletes.com) and in two weeks, I've made some surpising progress. That's probably because I'm still a relatively novice athlete. Haha, so I still make progress every day. Whatever Regionals brings, I'm going to give it all I got, that's all I know.

I did just PR my split jerk at 180 pounds ... Happy dance!

Love you guys! Until next time ...


Holy moly, guys! I made it.


I survived all 5 weeks of the CrossFit Open and all 5 awesome workouts.

I was sitting in 15th place in the Asia region as an Individual Female Competitor, when I got the email from HQ asking for my video of 14.4 to review.

After 12 hours of GRUESOMELY slow internet in Kuwait, my video uploaded and I submitted it, terrified somehow my attention to detail wasn't on-point, that my Judge had missed something, that each rep couldn't be perfectly seen, that my video wasn't perfectly in-focus, did my judge stay in the frame the entire time?!

I got the email it was approved!


Phew, I slept great that night.

A few days later, the Leaderboard was shuffled.


Wow, I wasn't in fact 15th, I had finished 11th!

Then, the sweetest email EVER arrived in my inbox ...


I'm going to Seoul! This is definitely a once in a lifetime opportunity. I was not training for the Open, let alone Regionals - but here I am.

And I need your help. Big time.

The fees for a competition of this caliber are piling up really fast, and I'm starting to freak out.

$200 registration fee 
$1300 flight to Korea
$300 remote coaching
$400 hotel

Food, taxes, incidentals, taxi fares from hotel and back, etc.

I was planning on taking leave to the States, but there's no WAY I can afford getting myself to Regionals and taking time off to see my family. And it's breaking my heart.

It's a shame that people work this hard to get to this level, and then BOOM, have to figure out how to make it happen. We're talking thousands of dollars. YIKES.

Which is why I need you. If every one of my followers donated $2, I would have enough to fund my trip! Two bucks!

A fundraising page has been set up through GoFundMe.

Any contribution you could make would really help ease some stress. Thank you!


I am tired today. Everything on my body hurts. Not sure if it was 14.5 on Friday, running around hosting a CrossFit competition on Sunday, or Saturday's training. Due to a mental math error, I threw way more weight on the bar for all 4 of the workouts I had programmed, and now I'm in a slight vegetative state. #DOMS #dummy

The sandstorms the last few days have NOT been helping anything, either. Who needs microderm abrasion when you live in Kuwait?


It's a good thing I was busy running around yesterday, I think it helped keep everything lubricated so the soreness wasn't quite so acute. I totally forgot I was sore until I came crashing into my bed 16 hours later ...



Part of my position here in Kuwait working for MWR is hosting events for our soldiers. You know, keeping that morale high and putting what I'm teaching them in class to good use. So for the last few months I've been planning the Gruesome Twosome, a co-ed partner competition. 


It was 3 events in total. I'm pretty proud of them, not going to lie. :) Winners were computed by calculating aggregate scores. Other categories included Best Team Name and Best Team Costumes.

Super Tigers!


Cooling down after Event 1


My favorite and final event for the day was a max weight unbroken sled push for 50ft. Each team member had their own sled and 10 minutes to work up to a weight. Some of the combined totals were INSANE!

I heard a lot of good things afterwards, so I'm glowing! Can't bask in the glory for long though, I have another competition planned at the end of April. Have to get cracking! 





I'm off to coach. Happy Monday!
(Photo Credit to Dave DeGroot)



It's the last week of the Open! Speaking of, I'm coaching our classes through it this evening at CrossFit Arifjan, and I can't WAIT.


14.5 to me is just classic CrossFit. Burpees and mofo thrusters. It's been my favorite event this year. I did give it a test run last night, definitelyhad more in the tank, and finished feeling pretty good. That means I SHOULD do it again and move a little faster, but if it doesn't move me around too much on the leader board, that'll be a one and done for me.

 If you're looking for an awesome warm up, I totally suggest the video that Athlete Cell put out!

I found a few people to suffer through it with me. Misery loves company!

Have you been competing in the Open?
What's your favorite workout so far?