THANK YOU! THANK YOU! THANK YOU BCCF!

To Bayou City CrossFit Community:

I don’t even know how to express what I feel right now for everyone that is in this community! You have all shown me such tremendous support and love! There is no way I would have been able to get through the past three months without each and everyone one you.

As you know back in August I tore my Achilles. This was my first major injury. So this was a big deal for me. I had a lot of dreams and plans for this up coming year and in one little jump it felt like they had all disappeared. The emotions that I had to deal with were probably more painful and difficult for me then the actual tear! In that first week the emails, calls and facebook messages really helped me deal with some of what I was going through. After the surgery, many of you stopped by, bringing books, movies ( I did not have cable) and treats…mostly healthy! I can not tell you how loved I felt. It was amazing.

When I was finally able to get out of bed and start up my boot camp classes, it was just what I needed. It really helped being around all of you. I know there were days when I was not at my best and Thank You all for putting up with me! There were tough times in there. The mood swings were hard on everyone to deal with and I am so grateful that you all put up with me.

On November 21, BCCF held a benefit for me. Some of you may not know but I did not have health insurance, so the surgery and following medical bills were all out of pocket for me and my parents. We came up with the idea of having you buy Burpees for the coaches! Which was a really good idea…and a really horrible one too! It was a huge success! Although I ended up with the most burpees..yuck! We ended up raising around $2,500!!! This absolutely blew me away! I have never felt that kind of love from a group of people. It just goes to show what an AMAZING community that we have! For all of you to come together and help someone, it just really shows who you all are as people! I have to say, I don’t think there are a whole lot of people out there like you! You are a very special group.

To all those who donated, THANK YOU! It really went a long way in helping with the bills! And I felt so loved, and blessed and LUCKY to be apart of you!

I do need to say a special thanks to Craig Brenan and Marti Castillo. You two did soooo much for me! They helped in so many ways. From the MRI to my Physical therapy! You really eased some of my burden. THANK YOU!

To all the Coaches at BCCF! I LOVE you all so much! You put up with me day in and day out! I know there were some really bad moments in there. But I think you all handled them wonderfully. Never making me feel like it was too much or I was a burden.

Kristian thank you for taking on my classes! You made this time on everyone so much easier because you stepped up to the plate. I know there were some really long days in there for you between my early classes, Lulu and your night classes.

If yall did not know already, we have an amazing team here at BCCF. Let me tell you there were some dark times for me, and because of that it directly affected them. I would get very depressed and very negative. And it showed! But they just kept right on encouraging me and pushing me. And listening to me cry! And that is tough on everyone. I tried my hardest to be a happy positive person, but it did not always work every day! When I would start to feel sorry for myself they were quick to let me know that it would be over soon and encourage me to look at the positive side.

Vic and Katie, I love you both. I have learned so much from both of you. You are amazing coaches, and great examples of what a person should be like. I have truly been blessed to have you both in my life. Thank you for listening to the pity parties, and dealing with the tears! I don’t know how else to express myself other then to say THANK YOU! I am truly lucky to be able to work and learn from you both.

Charlie, you are the best friend a girl could ask for. You stepped up in a way that was over and beyond what any friend would do. I know it was hard on you! I know there were some really horrible times in there for you, but you stuck by me and helped me SOOOO much! Just so you all know he carted me around that first month when I could not drive. He cooked my meals for me, came and visited every night, he even swept my floors once I think! Most of all he dealt with my mood swings. He came up with workouts for me to do and would not let me sink to low in my own self pity! You are a wonderful person! Thank you for EVERY thing! (The good and the bad!) And I have learned a lot from you. Love you!

Okay this got really long! Sorry. Also a special thanks to my parents, Dennis and Cindy. They have helped me financially so much in the past three months. With both the medical bills and every day bills. I love you both! And you are the best parents! And my sister! Whit, you are wonderful. She came and took care of me on several different weekends, and was always there to listen when I just wanted to whine! I have the best family.

So again a BIG HUGE THANK YOU TO EVERYONE AT BAYOU CITY CROSSFIT. You are the reason I got out of bed every day! The best medicine that I got was being with you! I love our family here and am so grateful for each and every one of you!! You are wonderful!

Shelby Frakes

(and yes I cried when I wrote this…)

It works! It really works!

I got this message from one of my Boot Campers the other day! And it really made me happy! I know that what we do here works, I know the way we tell people to eat works. I have lived it for the past year and a half and seen what it can do. But I LOVE to see it happen to others to and share in their joy! Dawn is one of my original Boot Campers! She started back at the beginning of the year and was the only one in her class for a LONG time. When she first started she had recently quit smoking and had lost 50 pounds on her own! Then she started with me, and I pushed her through these works outs three times a week! One time she even tried to call and say she was not coming! (She ended up coming and getting her butt kicked) Dawn has had heart issues in the past and was recommend to go on medication to help. She decided that she wanted to try and get better with diet and exercise. She came to me. We started working out three times a week and I got hold of her diet and changed a few things. She went to the doctor the other day...and well let me let Dawn tell it.....

She wrote:

"Thanks for being proud of us and thanks for encouraging us to participate in the event. We both really enjoyed it and were glad we did it. All your pushing has gotten me to do things I would NEVER have dreamed of doing on my own. While I'm not where I think I can be, I'm certainly not where I use to be and that's REALLY important when it comes to my health.

I often wonder if you realize want kind of an impact you have on the lives of the people you coach. For me, it's been huge. There is nothing on this earth more important than our health and you have certainly made an impact on mine.

On my last trip to the cardiologist, he said my heart was beating like a finely tuned watch...better than he's seen in any of his patience in a long time. That's really a big thing for me as I was having some real issues with that for a while.

Also, I had a complete blood count done and EVERYTHING is perfectly normal. Before I started bootcamp, one of my doctors wanted to put me on meds for a couple of different things because some of my levels where out of whack I never took any of the meds, just told them I would work harder on the diet and exercise. Now after six months of boot camp they said all is well with my various counts. So, all this hard work is really paying off. My intent is to live a nice long healthy life and die from natural causes when I get really OLD. Now, if I get killed by a car or hit by a bus before then.....I'm REALLY going to be pissed! lol

Anyway, just wanted to say thanks for pushing me and encouraging me....I need it. Thanks to our good partnership, I'm medication FREE!


Dawn"


All I have to say is WOW! And that this woman has worked so HARD to be where she is today. I could not be prouder!!!

WAY TO GO DAWN! Keep up the hard work! Oh and that is her participating in Barbells for Boobs! She went from barely being able to swing a 15 pound kettle bell when she started, to doing "Grace" 30 clean and jerks @45 pounds in 2:29!! Hot Momma!

BCCF's Paleo Jump Challenge!!!

Today is the beginning of a two month challenge here at Bayou City CrossFit! The Paleo Jump Challenge. Some of the coaches and clients are on teams of seven and we are working together to lose those inches, increase our times, and getting healthy! I am really excited about this. I have been eating Paleo for almost a year now, of course not super strict all the time, but really trying for 80% of the time. And let me tell you this has really helped me in all aspects of my life. Most of you know what it has done for me. So it is exciting to get others on the band wagon too.


We don't have a team name yet...it is in the works...but I have a great team! Kimberly, Carrie, Charlee, Laura, Lizzy, Hubert and Will are my team! And we are ready to kick some ass. They will be doing a few extra workouts a week and logging food journals for me! Last week they started to clean out their fridges and do some grocery shopping. Kimberly was nice enough to download some tasty recipes for everyone to try. And I am encouraging others to share their recipes or finds too.

Along with my team, some of my boot campers have decided to do this challenge also. So I have set them up the same way as my team! And let me tell you they are FIERCE! I am excited to see the results from them too.

So here goes EVERYTHING!! I will keep updating this site with how both teams are doing, share recipes and post pictures! This is going to be fantastic and just in time for that dreaded holiday season where we all seem to pack on a few extra pounds. We will start good habits now, and hopefully not fall into that trap this year.

Good Luck to everyone! Here's to eating like CAVEMEN!

My pain...

So as most of you know I tore my Achilles last week. This has been a pretty hard pill for me to swallow. I had a lot planned for this year. And now with a combination of not listening to my body and taking care of my body it is all been put on hold. A ton of things have run through my mind in the past week. My emotions are right there under the surface, and it has taken everything I have to hold them in check and not let them take over. Not that I have always won. For me this means I have to give up something that I LOVE for the time being...LIFTING HEAVY SHIT OFF THE GROUND. This has become something I love to do! I had planned on going to Colorado to compete in an Olympic lifting CrossFit competition. And a week long trip of hiking, biking and kayaking was to be part of this. Now I sit here and listen to the others talk about MY trip, and have to control every crazy, jealous emotion that runs through me and try not to cry in front of everyone. And then there was the Dallas All City Open in December. Not to mention, Sectionals in March, Regionals in May, and the Games in July. WHY?!?!?!?! Plus I workout for a living. How do I bring in an income when I am in a cast/boot and crutches. What happens now? Everyone says there is a reason for everything...well WHAT then?!?! Not to mention that on top of all this I am supposed to remain positive and look on the bright side. Hmmm....

So I have done some thinking, and soul searching...and while I still don't know the reason why this happened, I do know that I am still going t0 work hard to be positive and happy while I am in this situation. I do need to remain positive, not only because I believe that it will help in my healing process, but for those around me. I have discovered in this past week that I have incredible people in my life. Some that I might have been taking for granted in the past. So happy and positive here I come. It will help everyone involved in my life. I will work on my coaching skills. I want to work on my communication skills. I have to find another way that I can help our CrossFit community and still provide for myself. I have had great success with my own weight loss and new healthy life style..so I want to be more active with others in that department. And most importantly I am going to work on my mental game. There is a lot going through my head right now. A lot that I have to deal with. And a lot of stuff that I need to get stronger about. And I don't mean lifting heavy. I may be a tough little bird on the outside, but my biggest challenge through everything has always been in my mind. So now it is time to make that stronger.

This is going to be a long, hard road for me. I know this. There are many bumps coming up. Many challenges. And most likely there will be moments where I want to give in, stomp my foot (the good one) and cry. But I am going to be stronger then that! I want to be strong physically and mentally. I hope this is not the reason that this happened. But I am sure going to make it an reason to become a better person inside and out! I know there will be weak moments, but then I will have to dry up and move on. So here goes nothing!!!

And watch out! I am coming back with a VENGEANCE!! I will get to do those things that have been put on hold! And I will be a much stronger person when I finally get to do them! So watch out...and get ready to watch me conquer this hurdle.

Get on track

Okay so it has been WWAAYY to long since I have written in this. I am going to get back to this from here on out. I am sorry that I have not kept up with it. I let myself think that I am to busy to write. Also I felt that I have had nothing to write about. This is so not true. I have some of the most amazing people in my life right now, and their stories are the ones I should be telling.

So starting this week I am going to start telling you about some of the people that have touched my life this summer! Those who have inspired me, those who have motivated me, and those who just a great people through and through. I want to share about these people in hopes that they will help you too.

Well...back to it

So it has been a hot minute since I have updated. And for that I apologize. It has been a crazy few weeks for me. ALOT has happened since the end of May.

First off Regionals! WOW! Let me tell you that was an experience. I went into that weekend with no expectations other then I had met a goal that I set last year in wanting to participate in the event. Little did I know that it would be a much tougher rode to get there this year. But I did it. It was emotionally nothing like sectionals. Physically that was the most demanding thing(s) I have ever put my body through. But it was fun. I ended up in the 35th spot...and enjoyed every minute of it...well maybe not the dead lifts...but still.

I also moved. Up to the Heights! YEAH...for no commute. I love not having to drive over thirty minutes each day. I am also living by myself for the first time ever. That is an adjustment. I miss my roomies, and even their dogs! But at the same time, am really learning to like the solitude at the end of the day.

So now we are half way through June and I am still feeling a little whiplash from the past six months of training, then the move, and the emotional roller coaster of competing. And I find myself asking "Now what?" I feel a little lost, and stuck. Where do I go from here? And then it hit me...I have been working so hard on changing the big things in my life...my weight, my health, my habits, being independent....that I have some what neglected the smaller things. Who I am as a person, my spirituality, personal goals, what I want outside of CrossFit. Sooo it is time to set some goals. Both in my training and my personal life.

GOALS: CrossFit:
1. Muscle ups! Still want to get one!
2. Gymnastic skills...I need to work on my mid line stability (or core, but that is not what we are calling it anymore)
3. Lifting..time to up those maxes
4. FRONT SQUATS, BACK SQUATS, THRUSTERS, SQUAT CLEANS...I hate them all and really need to start doing them...MORE
5. My mental game...still got a ways to go on this!

As for my personal goals...well those are personal...so I have them written down, just not for all to see!) But the biggest one is to stop being afraid....I have to get over my fears and go out there and get what I want!

Now its your turn...What are your goals? Set some. And then do something about them!

REGIONALS!!!!!

WOW! I can NOT believe that Regionals are only 9 days away! NINE DAYS! I can't decide if I am more scared or excited. This has been an amazing journey for me. I went to the Games last year to support Vic (and check out HOT CF men) and decided that I really wanted to try and put a team together to take to the Games in 2010. So I came home and talked about it with people. I quickly realized that I had a long way to go in my training if I wanted to be on a team. So after doing a few competitions as a team...I knew it was time to get serious.

In November I got really lucky and a great coach and friend decided to help me with my training. This changed every thing for me. I really started learning the lifts. And then came the weight. Within a few months I was upping my maxes anywhere from ten pounds to twenty! It was amazing. I loved it. January started the strict training and diet for Sectionals. I wanted to go and see where I stood next to others. I still wanted to be on the team, but thought this would be a good challenge in getting ready for it. I am not unrealistic, I knew that a lot of the women I would be competing against had been doing Crossfit a lot longer then me...and before that had probably been more active then me. But still..my goal was top thirty. Everyone needs goals...

Sectionals really surprised me. It was a test of mental and physical strength. And it was fun. There were a few complications with the women's scoring that ended up putting me in the last heat of the day on the second day....with the top 25 women. This did not hit me till I started warming up for my heat and looked around at all the incredibly strong, beautiful women around me. Let me tell you that rocked my world. I was so scared. I was the girl in 45th place going up against the best women in our region. My game plan went out the window...and all I kept saying was...the 45th girl will not finish dead last in this heat. And you know what I didn't. Talk about surprised when I ended up finishing that heat somewhere in the top ten of twenty five. I ended up snagging the 30th spot to qualify for Regionals! Yes it was a goal, but I did not really think I was ready for it.

So my plan has changed a little. I am now going to Regionals as an individual. Something I did not think I had in me to do. I was thinking this year team, next year individual. Needless to say I am still scared, but this time I know I can hold my own. I have trained HARD for this. I WANT this. I am going out to Fort Worth with a lot more confidence in myself, and my abilities to give this my all. Even if I come in dead last next weekend, I can still say that I am one of the top 65 CrossFitters in the southern region. And THAT is amazing if you think that a little over a year ago I was a smoking, drinking , inactive person! I read this yesterday in Jessica Sharratt's blog from CrossFit Central.."Its not who you are that holds you back, its who you think your not." This is so true. I will not be thinking this as I go into next weekend. I know who I am, and I know what I can do...and I am going to give it my all next weekend. Am I scared? HELL YEAH! Am I excited? You better believe it. But I am going to go have fun. And no matter what the outcome...I am happy with what I have accomplished.

Thanks Charlie...could not done this without you!

Family!

This is my sister in law Leah working hard at getting back in shape...and that is the ADORABLE little thing that made her need to come see me twice a week. Ilsa is six months old and the love of all of our lives now. But lets face it, she did some damage to Leah's body. BUT...Leah is determined to get back in shape so that she will be a healthy and fit mommy for this little "angle". So every Monday and Wednesday, they drive out to my house for a little one on one with me! Leah works hard and Ilsa screams! I honestly don't know who hates it more... Leah has also made the decision to eat a healthier diet. She is doing a Paleo diet, and we even convinced my brother that he needs to be supportive and eat this way with her. I have to say I am very proud of this little family. My brother for being a supportive husband as his wife gets back into shape. Leah for fighting this fight, to be a healthier more fit mother... and well Bird (Ilsa's nickname) is sloooowwwwlllyy coming around to not being the center of attention for that hour. We will have to see how that goes! Leah told me after her first session that she was sore and in pain...but that she would be my best success story! I have already seen a change in her endurance and strength! And we are only three weeks in! So keep rocking it sister!

Here they are...now you can meet them!

Okay here are some pictures! Sorry don't know what happened the other day! So these are just a few of my girls! My am class and the afternoon class! These girls show up three times a week to let me kick there butts! And are doing FANTASTIC!!

Meet my Bootcamp Girls!

Okay the best thing to happen to me so far this year is getting the opportuninty to start coaching! I started bootcamps in January out at Spotts Park. And let me tell you it was COLD. I started with just three girls! Since then we have really grown. And thank goodness...it is getting warmer!

This past week we just hit our three month mark. And I have seen some big differences in these girls. First off..they show up three times a week! I have seen changes in their bodies, in their strength, in their recovery times, in their core! It has been soo much fun to be apart of. I stand in front of them three times a week and watch (sometimes with my jaw on the ground) as that pushup gets a little better each time...getting rid of the worm. As they pick up a heavier dumb bell. Ask for difficult moves to be added. And of course my favorite...they are taking a more serious look at their diets and really trying to be healthy! LOVE IT! They are really interested in being healthy and fit!

This has been a truly amazing journey. And I can't wait to see what happens in the next three months, as these girls continue to show up and kick some butt!

Good Job Ladies!

These pictures are not everyone...but there will be more don't worry!

Practicing what you preach!!

Hmmm...strong words! My mom is a pretty amazing woman. She is a wonderful example of what a good christian woman should be. But even the practically perfect have a few (very tiny) flaws. And when those flaws would show, she would say "do as I say, not as I do." I have to say, the same goes for me this past week. I am big about stretching. I tell my boot campers to STRETCH! Make sure you drink lots of water and stretch throughout the day. Well, as they all know, I have been out of commission this past week! For a whole week!! This does not make for a happy me!

A few Saturdays ago we had our team tryouts for the Affiliate Cup. This consisted of three WOD's in one day! One every two hours! They were a true test of our strength and endurance. I woke up that morning, packed my snacks because I knew it would be a long day, and left the house. I did the first WOD...and did not stretch...did the second WOD...still no stretching...by the third WOD, I was tired and tight...and even though I finished with a really good time, my form was HORRIBLE. So as the day ended, I had to rush off to work...and yet again did not stretch! Sunday rolls around, and I was tired and tight...and, instead of listening to my body, came in and did a WOD...and believe it or not, I am pretty sure I did not stretch that day either. Hmmm...By Monday my hip flexor was not feeling that great, so what did I do...went for a really brutal run. Wait, I am not done...Tuesday morning I was meeting some people at 5am to do some sprint work...and let me tell you, before we even started warming up I was whining about my hip being "tight". So what did I do? I sprinted! Yes, that would not be the smartest thing I have ever done.

Long story short, by Tuesday evening I was limping around the box, and when it came time to do my strength training, well let's just say I could not even pick 95# up an inch off the floor. Pathetic! Not because I was hurt, but because I did not listen to my body and practice what I preach.

So now I have not been able to do anything for almost a week. This goes for lifting heavy, which I love...to demonstrating what a Sumo Deadlift High Pull is to one of my girls with 10# kettle bell. By not doing what I know is right I am now, a week later, still "babying" my hip.

It does not help if you have all this knowledge and do not apply it. What kind of example did I set this week? Not a very good one that is for sure. And as I mope around the box feeling sorry for myself cause all I want to do is "play", who do I have to blame? Just me! So let me say...
Do As I Say, And Not As I Did..this past week. I will be heeding my own advice carefully from here on out.

Make sure you are listening to your bodies! Only you know your limits. Only you know just how far you can push yourself. And only you know when it is time to rest. Listen and take care of yourselves!

And most important...STRETCH!

BootCamp Paleo Challenge!!

This year I started coaching Bayou City CrossFit Boot Camps! This has been an amazing experience! I have got some of the most AMAZING women in my classes! Since the beginning of this, I have told all of them how I choose to eat, the Paleo Diet. It is not some fad diet, I don't count calories, my food is not delivered to my door and taste like plastic. In a nut shell it is a cleaner way of eating. It is also know as the "caveman diet", basically I eat what ever you can hunt, pick or gather and eat! Now in this day in age that is not always entirely possible, so I just eat as clean and organic as possible. Lean meats, veggies, nuts and seeds, some fruit (by this I mean not ALOT) little starch, NO grains, no dairy, no sugar (processed/refined...not natural). From the beginning I said that to see the results you want from my boot camps, you need to change the way you eat. Not only for that flat tummy, but to have the energy you need to get through the day and more importantly one of the WOD's! But I have never forced it on anyone. Just talked about it, let them know how my workouts are going and how I am feeling.

Well I am proud to say that a few weeks ago, the girls said they wanted to do a challenge! They wanted to try eating the "Paleo" way! I was so impressed. Some of them have been with me now for almost three months. And I can see huge differences in them! The are stronger, they are leaning out, and are showing first signs of definition in their arms! But the biggest difference is their willingness to give this way of eating a shot! (So Proud) They know that they will be giving up things that we have all eaten for years! They know that it is going to require some extra time in the kitchen. They know that it will be difficult at first. But they are willing to give it a shot!

So starting on Monday we will be measuring, weighing and taking pictures of the girls! And off they go! I will be posting recipes for them here and sending them a weekly email with recipes and encouragement. I am really excited to see what happens! So stay tuned and I will be giving updates on the girls and their progress on this little adventure!

TIME TO START EATING CLEANER!!!

Here we go!

Okay..well this is a first for me. I have never written down the things that are in my head for others to read. But there is a first time for everything, right? First thing first. I am a HORRIBLE speller. And not really great with the grammar either. And don't get me started on the punctuation....I use entirely to many periods and exclamation points. So keeping that in mind...here we go....

The point of this blog is not for me to unload all the craziness in my head for the world to read. This is a place where I want to be able to post things about nutrition, health and staying fit and active. And most importantly this is for my clients and anyone who is trying to change their life to be as healthy and fit as possible! I have within the past year COMPLETELY changed my life. I have gotten rid of (MOST) of my bad and unhealthy habits, and started living clean and healthy. For my complete story you can check it out at bayoucitycrossfit.com under the success tab at the top. I went from being an over weight, smoking, unhappy person...to well finding a better way. I joined Bayou City CrossFit a little over a year ago...and since then have become a completely different person. And have found something that I am truly passionate about, and want to continue to help others become as happy as I am.

At the beginning of this year I started coaching Bootcamps for Bayou City CrossFit. I have two classes that meet out at Spotts Park in the Heights, and one indoor class at our Box. These girls have become a big part of my life. I see them three times a week, email them throughout the week. And get text messages sometimes daily on funny little things that have happened to them. I LOVE this. They have recently started asking about nutrition and changing the way they eat. So we are going to be doing a little mini challenge over the next month to start them off. I also coach classes at the Bayou City Box, and get asked about nutrition there. Now I do need to say I am not certified in nutrition, don't have a degree in it...although that is one of my goals for the upcoming year...but what I can offer is what worked for me. I lost around 55 pounds in the past year...and who knows how many inches...three in my stomach alone in the past three months.

So I will post recipes, stories, the things that were and ARE hard for me...and encouragement. And of course anything that I find funny and interesting will go up. I won't just talk about myself...but will share things that happen to me that I feel might help. SOOO all that being said....


WELCOME TO MY WORLD! Hang on tight sometimes its a little bumpy!