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The Petite Athleat
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262391

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!





.


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?



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!



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.








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. 





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



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


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




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!





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?



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!





.


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?



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!



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.








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. 





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



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


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




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!





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?