Category: Trust the Process

Thank you, Morning Chalk Up

Leave a comment

3 months ago, I was stepping GINGERLY into the shower with my husband and I looked him in the eye and said “I’m never going to PR my squat again and I’m okay with it.”

The last time I was able to max was Fall of 2017. And my joint health has just been such a problem. But I didn’t ever give up. And I never stopped working.

In 2016, I had my first trip to the knee surgeon. The surgeon gave me 5 diagnoses on my left knee and assumed the right knee was in a similar status because I have a congenital defect. To simplify it – I was born with my knee caps in the wrong place and dislocate very easily. The surgeon told me that there was little to nothing that he could do. To quote him as closely as possible, what he said was “one day you’re going to not be able to bear the pain anymore and you’re going to say “it’s time” (to get a total knee replacement). The reason that he said “one day” is that if I went for a TKR, it would be a long and slow rehab and it would probably remove me from competitive CrossFit and Olympic lifting.

I’ve done the work that the knee surgeon recommended – I tape my knees (McConnell taping technique), wear braces, ice, compress and done so much PT.

Fast forward. May. I can pinpoint it. It was the Thursday before we were to do Murph. I had just done a shitton of double unders. I mean. SO MANY. Because my assignment was to get 10 sets of 30 unbroken and to keep going until I could do that. So. I did. And it took me about 45 minutes and 23,000 attempts. I was moving onto Snatches and had set up on the OLY platform. Next to the platform was a stack of weights that butted up to the weight shelf. I put my water bottle there, but being clumsy, I dropped it. I walked around to the front of the shelf to retrieve it, but I couldn’t reach. So, I stooped down and leaned forward, reaching for the water bottle. My knee gave a loud pop. But that was it. I got my water bottle and went back to practicing snatches.

Middle of the night, I got up to go to the bathroom, and I could not bear ANY weight on my knee.

After a day, we went to urgent care. Got x-rays. Got sent home with a big metal hinge brace and prescription for 400mg Ibuprofen. Doctor’s appointment and then surgeon appointment and then MRI and another surgeon’s appointment resulted in one course of oral prednisone (and a weight gain of about 8 lbs which is BOOOO HISSS) and then a cortisone shot in my knee … because … I tore my medial meniscus this time. I started PT at Rokke Therapy and had to lay off squatting.

But then. Slowly, strength in my legs started to come back. Jake programmed SO MANY exercises besides the PT (which I still do EVERY MORNING) … following the PT’s recommendations of lots of single leg work. Lots of slow, steady movement. SO MANY BOX SQUATS. BORING WORK. But work that I was willing to do.

So when there was a front squat ladder at last weekend’s competition that went from 65 to 175#, I was aiming to HOPEFULLY make the 155 bar. That one went down and up easy … so I decided to hit the 165# bar. And figured why not try on the 175. It was money.

I’m always learning.

I now know that I just can’t ever say something is not going to happen.

And I also know that the world is watching, or at least Mama Danger is ❤️ and she writes for the Morning Chalkup and they celebrate all of the wins.

Being Authentic … and having a Growth Mindset … is a CHOICE

Leave a comment

authentic (1) of undisputed origin; genuine (2) based on facts, accurate, reliable (3) relating to or denoting an emotionally appropriate, significant, purposeful, and responsible mode of human life

Photo by Molly Bermea of Frizz Studios; Style by Megan Blake of MB Beauty; Outfit by The Chestee; Site CrossFit Code Red, Hillsboro OR

Last weekend, I was so fortunate to have been the subject of a photoshoot. I am a brand ambassador for The Chestee and it was time to get more than screenshots from video for promotion of my involvement with the brand. I’ve never had a photoshoot like this before. There was a makeup artist and hair stylist. There were multiple outfits to change and so many props. And honestly, good music thanks to my CrossFit coach and so many laughs, smiles and fun thanks to everyone involved.

The photographer Molly was amazing. She has some experience shooting CrossFit, a graphic arts background and has an amazing gift at capturing someone’s spirit and personality in a photo. And this gift is why she was chosen for this photoshoot. We wanted someone to capture ME. Not just another fit girl modeling a sports bra.

I will be 100% honest about what I first saw when I saw this picture vs what I see with my growth mindset focus.

I first saw the flap of skin hanging over the waistband of these pants and was immediately disappointed in myself for not tucking it in.

But then, I took a deep breath and reminded myself that the skin is there as a sign of human life and healing. That skin is just a physical representation of growth between when I was trying to find my way and today.

And in this moment of realization, I immediately felt so happy, proud and motivated to just keep plugging away.

The truth is … flap of skin or not … THIS PHOTOGRAPH IS AMAZING. It captures the ESSENCE of WHO I AM. I am HAPPY. I am STRONG. I LOVE the barbell. Living life to the fullest, laughing and spending time with my family and working towards my goals using small baby steps is the core of my identity.

I could have made the choice in that moment to remain critical of my body and not like this photo. Or I could have requested that my photographer photoshop that skin out.

But instead, I am so proud to be able to share this amazing picture. I have made the choice to be authentic, to love myself … and I am sharing it, proud and happy. This is who I am.

 #lovelife#happyhappy#workharder#traineverydamnday#maketimeforyou#eatcleantraindirty#realitycheck#growthmindset#crossfitgirls#momswithmuscles#fitness#transformationtuesday#thisis200lbs 📸 by @frizzstudio 💄 by @mbsbeautypage outfit by @thechestee (use CORINNE10 in your 🛒 to save some 💰) || #worldsokayestweightlifter#mastersathlete#snatch#barbell#babe#crossfit#weightloss#transformation#transformationjourney#ilostweight#crossfitmasters#sweat#fitspo

Who is at work on a Saturday during the Holiday season??

Leave a comment

really mugWho is at work on a Saturday?? Meeeeee.

—Because. I have an active family, personal and fitness goals and work deadlines. It all has to balance at some point (and this girl’s gotta earn a paycheck!!).

— Because. My primary goal for the next few weeks is to be able to go to London without a laptop. Mike and I have planned accordingly with our coworkers so we don’t have to work during vacation … and for me it means that I need to have the month closed.

—Because. My coworker and one of my closest and best friends is battling cancer and I was the one who said “she needs to be at home fighting and I will work weekends until she gets through chemo.”

—Because. When it comes to scheduling – this is one area of my life that I do not wing. I HATE being late. And I cringe when I have to tell someone “I don’t have time” (because I MAKE time for what matters). I am so blessed because my husband and kids are 10000% on board. We sit down weekly, go over calendars, plan meals and then prepare accordingly. This simple hour we spend planning has been a catalyst for a better life. I have so much less stress because I know (often weeks in advance) how much “free” time we have for family fun, training, date nights, and playing with friends. Or the opposite – when we have to be very stingy with anything “extra” because of prior obligations (like right now my daughter’s soccer season is starting but we are still in swim season!!). Of course things sometimes pop up … and some weeks there just doesn’t seem to be enough time, but in slowing down to plan, we’ve been able to see holes in the calendar and plug them in … we’ve been able to see when we need to enlist help (like paying for housekeeping when it’s necessary) or communicate to our coaches that we need a condensed program due to time restrictions. And sometimes it means working extra on the weekend and leaving earlier on a weekday.

—Because. If you’ve been stressed or think you need help with this area of your life, it requires evaluation. How far ahead do you make goals and plan how you will achieve them? Do you do a quick evaluation and re-adjust weekly? Is your family involved? Ask me for help if you need it💕

 

PS: buy yourself this mug! The updated version is here:

So much is going on but I saw this article and wanted to share it

Leave a comment

This morning, The Morning Chalk Up featured something about rest and recovery. THIS IS A THING. I wear a Whoop strap to monitor this … but I have SO MANY friends who don’t think that rest is as important as working hard (truth hint: nutrition is probably the most important part in this transformation journey).

The morning newsletter says: “Rest up, buttercup. Especially now that the season is changing this is a great time to focus on recovery for a hot minute. And we mean actual recovery like meal prepping, sleep, massage, meditation, socializing and believe it or not, doing nothing or lying on the couch watching your favorite series.” It comes with this link: Rest and Recovery Article which states, “In our modern society, rest is often undervalued. While hard work is being applauded, taking time off to unwind is perceived almost as a guilty indulgence. In media success is advertised with pain and discomfort but in real life, the latter is most often associated with burnouts, injuries and chronic fatigue. Results come from keeping your body and mind healthy. Part of staying on track with your health is paying attention to recovery. Recovery is a sum of thought-through actions such as meal prepping, sleep, massage, meditation, socializing and believe it or not, doing nothing or lying on the couch watching your favorite series. In this article, we present you with four ways to improve your recovery.”  Go read it!

 

 

I needed a push … and a free trip to Wodapalooza was dangled, so I joined a different transformation challenge

Leave a comment

My “why”:

I am already a transformer and so proud of my journey. But I joined this challenge because I need the next push. The story from the beginning of my transformation is on my website, www.corinnecan.com. 

One thing that is really important to know is that at this moment, the why behind my transformation is not so much because my kids are watching. My why is more about my overall health and strength goals at CrossFit. #goalweightstrongAF

bad knee.jpg

Diagnosis = I was born with my knee cap shifted to the wrong place and should have had a lateral release surgery years ago; now have ground down the cartilage and need to keep my knee McConnell taped when I train and will knee a TKR at some point.  Also. Arthritis. Also. Torn meniscus.  

In the fall of 2016, I was having a lot of physical pain in my knee. I sought the help of my doctor, who sent me for an MRI and subsequently to a good sports-knee surgeon. They discovered that I was born with my knee-cap in the wrong spot, and unfortunately, while I was losing weight and complaining about pain, the nurse practitioner I went to simply told me I was heavy and pain was to be expected due to my obesity and sent me on my way to continue to lose weight vs. seeking a proper diagnosis/reason for the pain. In following her instructions, I ground down the cartilage beneath my knee cap. After PT and multiple visits, the knee surgeon and I decided on conservative treatment (he said I will need a total knee replacement by the time I’m 60) which includes doctor’s orders to lose weight.

This slideshow requires JavaScript.

CrossFit Goals:
I was lucky enough to be at WZA in January of 2018, the whole time I was watching, I thought about what it would be like to be on the stage competing and I wanted to participate. The reason I want to participate is partially the festival atmosphere that can only be WZA. I met SO MANY people there who have inspired my journey:
wza ashley.jpg
· Ashley Horner actually shouted my name out while I was walking past her in the grandstands
wza bill grundler.jpg
· I got a selfie with Bill Grundler
wza chestee.jpg
· Hugged the founder and owner of The Chestee and got featured on their IG story.
wza rebellia.jpg
· Checked in with Spencer from Xendurance and met the whole crew at Rebellia
wza alyssa.jpg
· Alyssa Christian gave me advice.

This drive to participate in this transformation challenge is also simply due to the competitor in me. I want to know if I can do it. Am I capable (I know not of some of the movements, but overall??)? Do I have the capacity, the strength and the endurance?

I paid attention to the athletes and talked to some of them about what it takes to get to WZA and to be competitive. One masters woman didn’t have rope climbs … and I watched so many people struggle with the swim.

I am _this close_ to getting a strict pull-up (I still have to kick at the very last part). I am working towards dips. And while I was able to get my first handstand pushups in the open, I have only been able to get one since them.

I want to crush this 10 week challenge. I am going to use it to jumpstart myself back towards weight loss and in order to be STRONGER. I know that I have it in me.

Nutritionally, I can dial it in.

Physically, we are in strength cycle at CrossFit and I am currently learning how to swim so that I can be successful if I qualify for WZA2019.

I need to do better at running because I did just qualify for the CanWest games at the end of July and that competition begins with a 4.5 mile run and this challenge will drive me to put in the hard work necessary to be successful.

I have the support of my husband, daughters and friends and have stated, if I win, it will be very similar to the Ashley Horner Challenge, when I was able to purchase a rower and a Rogue Rack with the winnings, I want to purchase either an Air Runner or a Ski Erg ☺.

I am looking forward to the competition of the others in the challenge, to making new friends and to learning from RP and the other sponsors.

All the Best,
Corinne Cook – IG: pdxdressagemom