Endings and beginnings

November 8, 2015

The last few months have been a whirlwind of change.

I’m not one of those people who doesn’t like change. I actually like it. I was that kid that would rearrange the furniture in my room every few months, just because. I think change feels good, it keeps things fresh. Don’t get me wrong, it’s a challenge the older I get but I understand the importance and benefit so I try and allow myself to not resist it.

There is a part of me that has been waiting for the opportunity to make a change like this. Deep down I’ve always known that I could do great things if someone took the chance to see past my shell to see the potential I’ve held inside. I have looked for this person my whole life. I’ve looked to teachers and mentors and anyone that had the ability to give me a chance. Always thinking that someone else was in control of whether I succeeded or failed because I needed their approval. Not because I didn’t think I was able but because I have based all of my abilities on my self-image. Tying my abilities in life to what size jeans I wear is ridiculous and so detrimental. But I’ve done it, for decades.

I have come to the understanding that I will only be successful if I allow myself to be. Not for any reason other than my ability to do so. I need to be ok with being confident and secure in my abilities, knowing that it doesn’t mean I am cocky or conceited. Once I can allow myself to change there will be no limit on the positive things that are bound to happen. I know there will be roadblocks and setbacks in this wonderful mental game I play with myself but I’m willing to do the work to get there. My goal is to be respected by those I respect and I can’t expect from others what I can’t do for myself.

Welcome to LHO Barbell. We are small but mighty. Everyone works hard and wants to be successful. I thank you all for allowing me the opportunity to make a difference and trusting me to help you reach your goals. I am lucky to be able to do what I love every day. Sharing my passion with like-minded people is like hitting the work lottery. I am excited about this wonderful change and can’t wait to see what the future has in store.

As always,

Ciao Bella and Lift Heavy Often





Finding my strength

July 14, 2015

wrist7I LOVE max days. There is an excitement in the air that is electric. The energy is palpable. This is the environment for PR’s……..or in my case, a broken wrist. A year ago today I was so freakin’ excited to be attempting a new PR on my clean. I had just re-committed myself to a 3-on-1-off-2-on-1-off schedule and was a couple of weeks in when our programming called for a max lift day. I think I had previously attempted(and missed)a PR a couple of months before and was ready for some redemption. I remember EVERY detail to this day and I won’t bore you with all of them but some are funny to me.
It was a simple enough day: work, lift, coach.

Nothing exciting happened at work, unless you count having to go back as a patient!

In the gym, warming up seemed easy enough. I remember sharing a bar for the warm ups and jumping in on someone else’s bar as I got heavier. I was so happy to have hit my old PR again. Now here is where I should have listened to all the little bells that were going off inside my head. I was so excited to try and lift that I went against my better judgement and did a few things I knew better than to do. I used a 20kg bar instead of a 15kg bar and my grip just didn’t feel the same. I jumped 20# near the top of my max instead of maybe 5-7# and I rushed instead of taking some time to rest. I even remember saying how nervous I was before I walked up to the bar but I set up and started to pull. I turned the bar over and heard two distinct “cracking” sounds. The pain didn’t set in immediately but I knew I couldn’t hold onto the bar which pissed me off because I had racked this weight and I was in the bottom of a squat. The only thing left to do was stand up, grrrrr. After dropping the weight and sitting down I grabbed my wrist to support it and heard my coach ask if I was ok. I told him, “I just broke my wrist”.

Fast forward a couple of hours and this is what we see.












In case you’re not sure what you’re looking at, the top is my wrist, with a curve that shouldn’t be there. The second is a xray of why that curve is there. This is a pretty unstable fracture of my distal radius. This was before the nice PA reduced it in the ER. A closed reduction of a wrist is this fun little procedure where the nice PA holds your hand up by the fingers, grabs your forearm and pulls your fingers up while pulling down on your forearm. This is to try and make the bone more realigned. Normally when most people have a fracture it is straight and clean across and this isn’t required. I decided I didn’t want to be like most people, I’d do something better by splintering the bone! RX+ for the win!

Lucky for me I have an ortho and his right hand lady on speed dial and I was in surgery within 24hrs. Eight screws and one stainless steel plate later I was good as new. But this was just the beginning. The next 9 weeks would be one of my biggest mental tests to date.






I’m a nurse, I make a horrible patient. I don’t like being told I can’t do something and will probably find a way to do it anyway so you better jump on my train ’cause it’s moving forward whether you like it or not. Yeah, my doctor probably wanted to strangle me. We came to the understanding of “just tell me what I CAN’T do and I won’t, but that leaves lots that I can”.  This was my mindset until the day I could pick up a barbell.

  • 7 days after injury I was in the gym just moving
  • 14 days later I was front squatting 90# with a safety bar(I hate that thing)
  • 7wks later I was doing double unders, C&J’s with a PVC pipe, wall push ups and burpees(I couldn’t wait to do these again. crazy right?!)
  • and 9wks to the day, I put a barbell over my head

I tell you this because when something happens that affects most aspects of your life the most logic reaction is to act like nothing is wrong and figure out how to keep moving forward. This may not be the best reaction but it was the one I understood. This injury really messed with my identity.

I know how to be strong. That’s me. When that was taken away I didn’t know what to do with myself. I felt lost. There were so many tears and crazy and insane text messages(sorry Bobby, Jen, Lara, etc) that spelled out how I didn’t know what to do with myself and when would my body just get back to normal. I remember picking up a barbell(15#) for the first time and thinking that my lifting days were over because I was just so weak and my mobility was now gone. With all my strength went all my confidence. All that hard work that I had done to get myself to a better place was now lost. I was such a shell of a human when I walked through those doors to meet Jen that first evening and the first 9wks post op felt like I was right back to being that same person.

Fast forward a year.

These 365 days have been some of the best days yet. I can’t believe that I can even say it but it’s true. So many wonderful things have happened this past year because I took the mindset of “act now because you never know what might happen”. I didn’t want to waste any more time. I set some goals for myself to help get me back to where I was before surgery. I missed some of the dates but surpassed what I set out to do. In the past year I have PR’d my:

  • front squat by 60#
  • back squat by 25#
  • clean by 20#
  • c&j by 20#
  • and my jerk is back to my pre-surgery weight

At first I was so afraid of who I would become if I wasn’t able to be strong. Now I know I have the strength to become anything I want. Being strong is more than who I am, it’s the way I want to live my life; body, mind and spirit. Getting through this past year wouldn’t have been possible without the community of support I’m lucky enough to have. Thank you to everyone that encouraged and pushed and just listened. It all meant more than you know. And Bobby, as always, you are my rock. Thank you.

Now go lift something heavy!

Ciao bella











“You have a confidence problem”

May 4, 2015

As a coach you are always trying to instill confidence in your athletes. I like using the phrase, “I’ll believe in you until you believe in yourself.” This is effective because more times others can see your capabilities clearer than you can. And this past weekend I was reminded of this for myself.

I was having a conversation with a fellow lifter friend that said something like this: “I have to think about my lift as a fight. The bar is fighting to stay on the ground and I’m fighting to put over my head. Sometimes I win and sometimes the bar wins but if I walk in this ring already defeated there’s no way I’m going to be successful.” And he’s right. If you don’t approach the bar with confidence then you’ve already lost. And why do all the work to pull the bar out, put your shoes on(you know that takes forever!), find your wrist wraps, drag all the weights out and chalk up your hands if you walk up to the bar and say, “I hope I make it”. Lack of confidence is a PR killer and I got hit with the reality stick pretty hard this weekend.

If you’ve read any of my previous stuff you know I battle and have battled with confidence and self esteem issues forever. Most all of this stems from not feeling great about how I look and feel in my own skin. I know that where I am today is 1000% better than where I was a few years ago but sometimes I get put in check on how much I still need to grow.

I was lucky enough to get to go to a Weightlifting Mini Camp at CH Fitness and Performance this weekend. It was run by Cara Heads and this amazing and witty red-head, Ursula Papandrea. I’m lucky enough to get to train some with Cara but I had only heard about Ursula from the many wonderful things Cara says about her. To say that I was in awe is an understatment. I had to contain my excitement and pure yearning for knowledge for fear I would look like some sort of crazy person. I took in every opportunity I could to be the athlete and get coached. This continued when I had some one-on-one time with Ursula. We weren’t far into our conversation when I said something about not being a very good athlete. She made a comment and I probably made a face(the one where you scrunch up your nose and shake your head a little) and she immediately said,

“You have a confidence problem.”

BAM! There it was, out on the table. Raw and simple. She wasn’t being mean but just making an observation. Little did she know just how right she was and how that simple little sentence affected me right then and still now.

I became immediately vulnerable hearing those words. I got tears in my eyes because she had hit a nerve. I felt like she had ripped off all of my clothes and left me there emotionally naked. She got down to the core of my weightlifting issues in about 5min. We weren’t discussing knee angles at the set up or foot placement in the catch(although I know so many nerdy things about that now!) we were talking about personalities and about how different types of personalities get drawn into lifting. It takes fire and will from within and nothing puts a fire out faster than self doubt. Yes, there are technical things we all have to work on but if you aren’t emotionally in check then your technique can’t save you. You will fall apart when you need to be dialed in the most. 

Confidence and being self assured are two things that make me incredibly uncomfortable. When I look at myself all I see is room for improvement. Which in some cases is good. Forward movement is always better than stagnation. But, I forget to take stock of the accomplishments along the way. It’s ok to say “I do ______ well”. There will always be room to improve but without acknowledging the good things you leave the door open for self doubt and you will lack confidence. 

From here on out I will be doing a better job of acknowledging the things I do well. I have lots of goals to accomplish and there will be successes along the way. Taking ownership of the small successes will set me up for bigger ones down the line. I encourage you to do the same. Then walk up to the bar and let it know who’s gonna win the fight!

Ciao Bella 


Wow! Where did all that time go?

March 9, 2015

It’s been awhile, I know.  Hope to do better but sometimes life happens.


WODjournalSo, a couple of weeks ago I realized that my CrossFit anniversary was coming up. I stopped what I was doing, went into our office and picked up my first WOD journal.

I was relieved to see that I hadn’t missed the date. I still remember everything about that day. I had just finished group on Ramp classes two days before. I knew right away that I wanted to start group classes when I was finished. I was so nervous to start classes. I knew how hard the workouts were during my on ramp I could only imagine how hard the workouts were going to be in a class setting. But I walked in and was ready to work. I was there for make up day so I let my coach guide me into doing a workout she thought would allow me to feel accomplished when I finished. I remember thinking that it wasn’t going to be too bad…..I was wrong. She modified the rep scheme for me so that I got the intended stimulus, but it still sucked. The workout? “Annie” 50-40-30-20-10 Double unders and Abmat situps. Luckily I didn’t have to do the workout all by myself. Whenever I do “Annie” now, I always think about Marcy and how incredibly nice and encouraging she was while we did that workout together. I’ve done the workout many times since and have gone from highly modifying it like on that first day to now doing the workout as written. This system of measurable data is what helps to keep things in perspective for me when I don’t feel like I’m progressing like I should. I have to continually remind myself where I started.firstWOD

I’m not the best athlete and I was so incredibly out of shape that everything we did was uncomfortable. I was last all the time and I didn’t have clothes that fit. I didn’t move fast and I couldn’t do simple movements. BUT I WANTED TO BE SUCCESSFUL. I knew right away that I wanted my coaches to be proud of me. I wanted them to know that I could do anything if they gave me the chance to show them. And they did, over and over again. They believed in me when I didn’t believe in myself. They stood right next to me and encouraged me to do one more rep. They looked me in the eye and told me it was ok when I was tearful from trying over and over and not being successful. They reminded me that I needed to be proud of what my body could DO instead of focusing on the numbers on the scale.

Fast forward THREE YEARS!!!!!

Now I’m still not the best athlete, I still come in last sometimes, things are still uncomfortable BUT I am such a different person than I was back then. Those coaches that I wanted to make proud gave me the best opportunity I could ever ask for: to believe in those that don’t believe in themselves yet. When I walked into West End CrossFit three years ago I NEVER even imagined the direction my life would take. I was looking for a way to get in shape, be healthy and have fun while doing it. If you had told me that day I did “Annie” for the first time, that three years later I would be coaching others, I would have laughed at you. Some days I still don’t believe it, don’t feel worthy of what I’ve been given. I think back to that girl who had no confidence in herself and want to tell her, “Guess what? in three years you’re going to be strong. You’re going to be proud of yourself. You’re going to make a difference. Keep moving forward because you’re going to get better every day.”

So on this awesome day filled with lots of PR’s(we maxed out front squats today. I increased 40 pounds since November from 240# to 280# even after having wrist surgery in July which ended in a plate and 8 screws in my left radius) I am so thankful for so many things. Tim and Jen, thank you for believing in me and seeing the potential that I never knew was there. Thank you for entrusting your athletes with me, I feel very lucky to do what I do everyday. Thank you for everyone that told me “you got this!” because at some point I believed you and that helped me to not give up. And of course, Bobby. Thanks for allowing me to follow this passion that I never knew I had. I’m so lucky to have you, even if your cookie obsession drives me crazy.

Ciao bella




Some days we freak out for nothing.

July 24, 2014

I had a tiny anxiety attack today while at the gym. I haven’t felt this uncomfortable since that day on the snow tubing hill that led to where I am today. I remember it like it was yesterday. The fear of humiliation, the panic. I never wanted to feel that way again. That is why I dove head and heart first into CrossFit. I needed something and that was what I was going to try.

Fast forward two years. Wait a second, it’s been two years! That just blew my mind. Ok, well back to my slight panic ridden moment. I had a slight injury last week and I don’t have the use of my left arm and it’s the perfect opportunity to give the right one a rest since it’s been temperamental. Soooo, when you aren’t doing anything overhead what’s left? That’s right, squats. Then some more squats and then even more squats. That’s right people, I’m building a bigger bootay and big ass quads.

I went to the gym in the best mood. I rarely get a chance to work out with the other coaches because our schedules are all over the place. I was really looking forward to our session today. We all do such a good job of knowing when and how much to push each other. We have all gotten comfortable with being uncomfortable so that helps. But all of that was about to stop before we even got started.

It’s time to get started and elevated weighted squats were right there at the top of the white board. I’m familiar with how to do them because I’ve assisted some other athletes in the gym that have used them during their hiatus from going overhead. I knew in my mind they were going to be on the board but the reality of it sank in, quick. They are simple really. You wrap the belt around your waist then place the chain through the handle of the kettlebell then secure the chain by fastening it to the belt. Get yourself up on the box, stabilize and squat. Sounds simple yes? Well, as long as you get past step one(wrap the belt around your waist) the rest is just work.

So here’s where the anxiety kicks in. My mind went from 0-60 in less than .5 seconds. It went something  like this: “What if the belt doesn’t fit me? There are people here and I’m going to be so embarrassed. I’m going to look like an idiot because this stupid thing isn’t going to fit. If this doesn’t fit then I haven’t worked hard enough. I’m so disappointed.” All of these idiotic statements, and then some went through my head in a matter of seconds. All the negative talk that I battle with daily took over and I almost cried. Reliving that moment still puts a pit at the bottom of my stomach and I know how the situation turns out.

Well, I think Tim knew I was getting a little anxious and just started getting stuff together without making a big deal of it. I saw out of the corner of my eye that he had picked up the weight belt. I walked towards him and assessed the circumference of the opening and decided to go arms first thinking that if I could get it past my big ass shoulders then maybe it would fit on my hips. At the time this option seemed more logical than to try and wrap something around your waist in hopes that you can get it to fit. And within seconds again I’m getting rapid fire messages like “why do you want to do this? Shouldn’t you be resting, you just had surgery? Ok, the opening looks big enough but my hips might be bigger. How big are my hips anyway? Are they bigger than my shoulders cause you know you have BIG shoulders.” And then the belt starts passing over your head and you hear “Ok, this might work. I think I can do this. Everything is going to be ok.”

And yes, the belt fits fine. I’m being over dramatic and freak out for nothing. I squat for what feels like days and am looking forward to doing it again soon. Happy ending……hold on, not so fast. This one little blip in my day made me realize how much work it takes to get yourself to a better place. Bottom line is that I don’t give myself enough credit for the work and change that has occurred. I am so obsessed with the scale and about my jiggle that I have diminished all of the amazing things I have accomplished. I am immersed in the most supportive environment but I haven’t been supportive to myself. I belittle when the weight on the bar isn’t as heavy as I’d like. I hear the negative self talk when I don’t finish as fast as I feel I should. I compare constantly. I would NEVER tolerate any of our athletes talking or thinking like this but I have somehow made myself the exception. I have not done a good job of being the student. I don’t allow myself the same compassion I have and give to others. I hold myself to a level of perfection that is close to unattainable.

I’m always fighting the expectation I assume others have for me instead of just focusing on the goal ahead. At the end of the day I’m the one that needs to be proud of my work and my journey. Allowing myself to be more aware of the victories along the way may help. You may not have the same struggles but I bet you don’t give yourself enough compassion either. Be proud of your journey, every step forward and every step back because success is built upon a mountain of failure. Love yourself for the work you are doing to make yourself better today and allow yourself to not be perfect. Allowing ourselves to be vulnerable and transparent instead of trying to be perfect helps others on their journey. My hope for you is that you can recognize when you’re allowing the negative thoughts to creep in and to take that exact moment to give yourself the love and compassion you deserve. Then go squat!

Ciao bella


The Walk of a Winner

May 26, 2014

As a coach you tend to watch how people move. How they bend, squat and turn but especially how they walk. Do they pronate or supinate? Do they walk more on their toes? Do they hold their head up high or slouch over looking down at the ground? All these little things can tell you a lot about a person.

I spent my weekend volunteering at the CrossFit Games Mid Atlantic Regionals. I watched a lot of athletes, volunteers and spectators. There is one thing that really stood out to me: CrossFitters have a walk. I’m not sure if it is good posture, strength, an air of confidence or a mix of all three but there is something a little different about the way a CrossFit athlete walks. Their shoulders sit back a little more, they walk with purpose. Maybe it’s those amazing quads that make their gait just a little different but I think it’s something more.

When your mind and body are focused on a goal you have no choice but to find a way to succeed. The athletes that competed this weekend had spent countless hours honing their skills trying to find a way to win and it showed in how they carried themselves. From the top three finishers to the ones who could not finish, the way they carried themselves never changed. They all had the walk of a winner.

I saw this walk again today far from the competition floor. A group of CrossFitters gathered inside our gym. Some of you are newer than others. Some of you are older than others and some of you are just figuring out what this crazy thing is all about. And some of you weren’t sure what to expect from this Hero WOD. You doubted yourselves, your abilities. You weren’t so confident your bodies would hold up. But when you finished, when you were on the other side, you found that confidence that was hiding in that dark place deep inside. And when you walked out that door today, if I didn’t know any better, I would have thought I was right back in that coliseum watching those elite athletes again. With your shoulders held back and your heads held high you all had the walk of a winner.

Say what you will about us. Call us crazy, call us a cult, but I know the truth. This changes people and I am so lucky to see it happen right before my eyes.

Ciao Bella


Playing the Game

April 27, 2014

I look at the clock. I had to start getting ready. I do it everyday. I have the same uniform: a CrossFit t-shirt from my gym or a competition shirt from an event I’ve participated in, yoga pants and my nanos. Nothing about the act of getting ready for my day is different except for where I’m going. Since we are out of town and missing our normal Sunday workout at our home gym I thought it would be fun to visit a local gym. What seemed exciting yesterday feels like torture today. A new location brings lots of unknowns. My stomach is in knots and I’m trying to think of any excuse I can not to go.

At the heart of this anxiety is fear. Fear of being judged. Fear of not passing muster. Fear of being a failure. I’m waiting for the day someone comes up to me and tells me I’m an imposter. I know I’m being irrational. At least I can acknowledge how dumb my thoughts sound when I say them out loud. Even though I know this truth I still have to talk myself through these thoughts. I have to remind myself of the positive things like, “you move well” “it doesn’t matter how slow you go, you’re doing it” and “you love this shit so suck it up buttercup”. So after berating myself and picking myself back up I gather all the confidence I have, get myself ready and walk through that door.

It has been two years since I started this journey. Some things have become so much easier but I am realizing how much work I still have to do. There are the tangible, measurable things like fitting into smaller sizes or increasing the weight on my lifts or getting more consecutive double unders or shaving seconds off of my 2k row. As physically demanding as this work is it doesn’t compare to how hard it is to change the muscle between our ears.

Most of us have been bombarded with images of what we should look like or what we should strive to be for a long time. These images have taken a toll on our psyche. Our positive self talk has become almost obsolete. It is no wonder so many of us are broken and begging to be fixed. We know there is something better than looking in the mirror and not liking the person who is staring back at us.

When you embrace the goal of CrossFit, little by little those imperfections you despised so much fall to the wayside making way for you to focus on the positive aspects you now see about yourself. CrossFit has helped me embrace my body for what it can do instead of only what I look like. I clearly still have issue with the process evidenced by this mornings’ game of mental ping pong. What CrossFit has given me though are the tools to win the game instead of succumbing to the negative thoughts. Though there is only one player this game is very real. My hope for you is that the next time you are playing the game of mental ping pong with yourself you will be armed with the tools to win. If you don’t think you have those tools or they aren’t sharp enough, find your local CrossFit gym. All you need to win is within you and those four walls.

And for the record, the workout was great, the people were nice and my deadlifts were on point.
Ciao Bella


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