Self Defense Course- Thursday at 6 pm
This Thursday May 17th at 6pm in the loft area of CFW, Aaron Lawrence will be conducting a self-defense course.
This in depth course covers statistical data on physical altercation and violence, rape, and what happens most when “victims” decide to fight back. We will cover distancing, timing and verbal cues that are your first line in demanding your personal space and maintaining proper timing. This will lead into the purely physical aspects of being attacked and working for defense.
Course cost is $40 per person. The class will run for 2 hours.
Please sign up at the front office of CFW we have a sheet on the whiteboard up front, or email Aaron – intensedefense “at” gmail.com
Please wear comfortable clothing that you don’t mind sweating in, and arrive 10 minutes early.
Amanda’s Path to the CrossFit Games
“You have one year.”
These were the words t said to me exactly one year ago upon his return from the 2011 Mid-Atlantic Regional competition. At the time, Hank was about one month old. The notion seemed daunting and the enormity of what I had to accomplish in 10 months hit me like a brick. I had a completely new body, a new set of responsibilities and a new concept of time management to maneuver. It was going to be tricky, but victory is always worth sacrifice.
The first three months post partum were dedicated to active recovery, reestablishing my balance and finding my center of gravity during my zombie-like wake hours. Months 3-6 were devoted to regaining my base strength and stamina. At around 6 months, I decided to start training for the Carolina Challenge in Durham. I stopped using Hank as an excuse to eat poorly (moms can attest – sometimes all you have is one hand to eat with) and began eating paleo-ish. At 7 months, I felt Hank reaped most of the benefits of nursing and felt confident that weaning was the right decision. This was a tough decision but one that allowed me to take control of my body again.
After the Carolina Challenge around 9 months post-partum, my spark for Crossfit competition was ignited. I had a choice – I could either continue eating paleo-ish and perform above-average-ish, or I could eat paleo and perform well. T and I sat down and addressed balance of diet to get my weight down. I reduced carbs, stopped eating fruit and stopped drinking booze.
From that point forward (January through now), I have been diligent and disciplined in my diet, training, and supplementation to address strength imbalances and nutritional inadequacies. I supplement with the touted “5” and add protein shakes post workout.
Body Composition (2012):
- January: Roughly 15%, 142 pounds
- March: 12% body fat, 147 pounds
- April: 10% body fat, 147 pounds
My typical eating day:
- Wake up – drink 20 oz water with BCAA’s on an empty stomach
- Breakfast (at least 20 minutes later – I try to wait as long as my hunger will allow): 2 boiled eggs, small piece of chicken apple sausage
- Elective snack: Walnuts
- Lunch: Large salad with chicken, veggies
- Snack: Deli meat and sometimes more nuts
- Dinner: Varies; typically meat, veggies and occasionally sweet potato french fries.
If the above is not enough (and a lot of days it is not), I try to snack on protein instead of fruits or nuts. One thing I definitely learned is balance is KEY. Eating a bag of nuts is technically paleo, but it swings your distribution of calories. Hydration is equally as important. I drink 80-90 ounces of water a day at minimum.
As we prepare for the games, I am focusing on my role as the “tweener” (not as strong as Dawn, not as fast as Melissa) and working to remedy and refine skills through strength development. I am really still shocked that I am in the same class as my teammates. Each of you performed well beyond my expectations at regionals and I can’t wait to see what the west coast brings out of you.
One last thing…NONE of this would be possible without the support of my husband, Joe. His hands-on daddy skills have allowed this mommy to be selfish at times and train. While I have made my share of sacrifices, Hank and Joe have made theirs as well. I couldn’t be happier with my partner in life.
Amanda on Mother’s Day 2011 (left). Competing in the 2012 Mid-Atlantic Regionals (mid). With Hank, March 2012 (right).
Bench Press with Chains 6r x 5 (3/1/x/0)
DB Bent over Row 8r x 4 (3/0/1/0)
DB Bicep Curls 6r x 4 (4/0/1/1)
Lateral Raises 8r x 4 (3/0/1/1)
500 m row