This year, I was much less confused and much more excited to cheer on the team from our box, CrossFit Southie, and all the incredible athletes competing in three days worth of brutal workouts.

And I mean brutal.  Event 4 started with 100 wall balls, followed by 100 chest to bar pull-ups, 100 pistols (one-legged squats) and 100 one-arm dumbbell snatches (70 pounds for men, 50 pounds for women)…. all with a 25 minute time cap. I imagine it would take me 25 minutes to complete the wall balls alone, and only if I didn’t knock myself unconscious in the process.  I’ve nearly given myself a nose job with that thing more than once.  Also, more than twice.  You can find details for all of the Regionals workouts here.

A few highlights from the CrossFit Games North East Regionals 2013*

…*before I round this post out with a motivational speech that I just wrote… for myself.

Event 5, Heat 4: Austin Malleolo, Daniel Tyminski and Christian Harris on deadlifts (315lbs) and box jumps.

Christina on squat cleans during the final team event

Handstand push-ups and toes to bar

CrossFit Southie came in fourth overall, just one spot shy of the top 3 and an invitation to the Games.  Regardless, it was so awesome watching our coaches lay their hearts out.  While my husband and I wore matching shirts.

I think about what these women and men are able to accomplish.  How fast they work.  How strong they are.  How bad ass they look in their braids and bandannas.  Could I see myself out there?  In reality: Nope.  In some very small way: Maybe.  Aspirational (and somewhat unrealistic) goals are as important as S.M.A.R.T. ones (and acronyms are so annoying to type).

Not too long ago, I believed I’d never complete and single double-under, and one day… I did.  And then I did five.  And eventually I did fifty.  That’s what I love about CrossFit: there will always be someone to inspire you, and there will always be opportunities to improve.  And inspiration without action?  Welp, it’s useless.  You need to believe in yourself and do the dang work.

P.S.  There is no better time to believe in yourself (and no worse time to doubt yourself) than when you have heavy metal hoisted above your head.  Or when the clock is winding down.  Or when you have 100 more yards to go.  Clearly, I left this weekend’s events feeling excited and inspired… and sort of like, I have a lot of work to do.

Also On Tap for Today:

• Attempting to kick this cold (a lovely airplane souvenir)
• On breaking up with sugar via Mind Body Green
• Meetings, meetings and more meetings

What inspired you this weekend?

The post Today: CrossFit Games North East Regionals 2013. appeared first on On Tap for Today.

Memphis and the Mountaintop

After speaking at a middle school near the Memphis city limits, I had just enough time to see the National Civil Rights Museum and the Lorraine Motel.  Though the museum is undergoing renovations, there was still so much to see and learn.  After spending some time in the museum itself, I walked over to the Lorraine and made my way up onto the balcony, and the site of Dr. Martin Luther King Jr.’s assassination.

I hesitated at the top step.  When I reached the landing in front of room 306, I didn’t stay long.  Others posed for photos there, but that didn’t feel right for me.  I looked out across the street and hurried along.  I know what I learned in school about this place, but being there?  It was overwhelming.

After settling into my seat on the plane home, I pulled out my iPhone and scrolled to one of my favorite songs (one I tend to listen to when I am feeling stuck), Patty Griffin’s Up to the Mountain, inspired by Dr. King’s last speech, delivered in Memphis the day before he was killed.  And I thought about what he said that day.  There were parts that I wanted to re-read, including this:

Now, we are poor people. Individually, we are poor when you compare us with white society in America. We are poor. Never stop and forget that collectively…the American Negro collectively is richer than most nations of the world. We have an annual income of more than thirty billion dollars a year, which is more than all of the exports of the United States, and more than the national budget of Canada. Did you know that? That’s power right there, if we know how to pool it.

We don’t have to argue with anybody. We don’t have to curse and go around acting bad with our words. We don’t need any bricks and bottles. We don’t need any Molotov cocktails. We just need to go around to these stores, and to these massive industries in our country, and say, “God sent us by here, to say to you that you’re not treating his children right. And we’ve come by here to ask you to make the first item on your agenda fair treatment, where God’s children are concerned. Now, if you are not prepared to do that, we do have an agenda that we must follow. And our agenda calls for withdrawing economic support from you.

[Source]

I thought about what that speech must have stirred in people.  And how powerful words can be.

And I thought about why I wanted to go to the museum, and specifically the motel, that day.  In some ways, it’s like pressing a bruise to make sure it still hurts.  I think that is such a perfect expression.  You know the place is there, you know what evil transpired, but you still need to go and stand there.

My parents were in high school when Dr. King was shot and killed on that balcony.  This wasn’t something that happened ages ago.  That may be what I wrestled with the most on my way home.

When I was in college, I visited a town that still had separate cemeteries: one for black people, one for white people.  That was 2002.  Less than a month ago, I read about students hosting their first integrated prom.  This is 2013.  Racism, classism, sexism, prejudice, unfair and unkind treatment of our fellow human beings– some of the bruises have faded; many are still fresh for the pressing.

Earlier in the day, I talked with a group of sixth and seventh-graders about the importance of telling your story.  That’s how we break down barriers, and undo needless fear, I told them.

… Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it doesn’t really matter with me now. Because I’ve been to the mountaintop. I don’t mind. Like anybody, I would like to live – a long life; longevity has its place. But I’m not concerned about that now. I just want to do God’s will. And He’s allowed me to go up to the mountain. And I’ve looked over. And I’ve seen the Promised Land.  I may not get there with you. But I want you to know tonight, that we, as a people, will get to the Promised Land. So I’m happy, tonight. I’m not worried about anything. I’m not fearing any man. Mine eyes have seen the glory of the coming of the Lord.

[Source]

I am so grateful to those who tell the stories we’d rather not hear, the ones we’d prefer to forget, the ones we learn from.  I am grateful for the progress that has been made.  There’s so much to be hopeful about.  And I know there is still work to be done.  I am certain I carry my own baseless fears and prejudices, and so it’s obvious where my work starts.

The National Civil Rights Museum is a non-profit organization.  Please consider making a donation in support of their work.  And if you’re in Memphis, carve out some time to visit.  

Also On Tap for Today:

• Looking forward to Crossfit Regionals this weekend!
• Making a huge batch of roasted sweet potato salad
• Got #HLS13 questions?  There’s a post for that.

What’s on your travel bucket list?

The post Today: Memphis and the Mountaintop. appeared first on On Tap for Today.

My sister’s bridal shower provided the perfect opportunity to dump glitter all over my condo, cut up a bunch of ribbon, and smear paint all over the place.  I love a good craft project.  These vases, which I filled with silk peonies (my sister will have the real deal in her bouquet this weekend), took all of five minutes to make, plus an overnight to dry and cost less than six bucks.

Easy, up-cycled vases

What you’ll need:

• Several clean, dry glass jars (I used a couple pasta sauce jars and a few Bonne Maman jam jars)
• Metallic paint (I used this paint in Vintage Gold Satin, but you could use any color or finish… neon perhaps?)
• An old mixing bowl or similar, deep container that you don’t mind ruining covering in paint (I used a Ziplock container that was missing its lid)
• Newspaper or cardboard for drying

Super obvious, likely unnecessary step-by-step:

1. Wash and dry all glass jars and prep am area where you can allow painted jars to dry overnight (I used several old cardboard boxes and bribed Clark to stay away from them).
2. Work with one jar at a time.  Pour a small amount of paint into your mixing bowl, dip your first jar and tip over to dry, allowing the paint to drip down the sides.  Use as much or as little paint as you like.
3. Repeat step two until all jars have been dipped.
4. Allow paint to dry over night before tipping them upright.
5. Do not use these vases for food or drink.  I am certain neither Martha Stewart nor I want anyone to get poisoned.

These vases would also make great pen and pencil holders for your desk, or cute storage for jewelry and makeup brushes.

Semi-related: Is it just me, or does everyone think The Home Depot be renamed The Compliment Depot?  I dropped in there before work last week and got an unexpected early morning ego boost.  I love places that open early (mostly because I get a run in my nylons nearly every morning and don’t always have an extra pair or nine on hand).  Anyway, I was there to buy a convertible hand cart (my life is truly glamorous, in case that wasn’t abundantly obvious) and walked up and down every aisle twice.  Including the toilet one.  With no luck.

After waiting in line for a few minutes at customer service, I learned the carts are located in the garden department.  The gentleman who pointed me in the right direction remarked on how patient I was (not true, but okay…).  When I estimated that I would need to move more than 150 pounds, but fewer than 800 pounds, the person helping me said I was very smart for knowing that (um… that’s a range of 650 pounds, and I only know that because I used the calculator app on my iPhone).  When I refused an offer of assistance and carried the monstrosity of a cart out on my own, I got a whoa, you’re strong (this person clearly did not see me nearly fall under my own car while trying to lift the cart into the trunk).  I was also complimented on my pretty dress and great smile (I think it was actually a grimace, since I was in the aforementioned toilet aisle).

I’ll be back there soon for more compliments, and more metallic paint.

Also On Tap for Today:

• Dodging raindrops
• Starting a new book: The First 20 Minutes
• Coffee, coffee and more coffee

What’s your favorite place to shop for creative projects?

The post Today: Easy, up-cycled vases and The Compliment Depot. appeared first on On Tap for Today.

Hi guys! My name is Kristi and I’m a veterinarian, healthy living enthusiast and chocoholic. I blog over at Lifesprinkles where I share my daily tips for staying active and finding balance with a busy life as well as the crazy antics of my three dogs Alan, Eddy and Jelly Bean.

Me & JB

I’m so excited for the opportunity to guest post for On Tap for Today! I love reading about Elizabeth’s musings on life and curious contemplation of Clark’s moods. (Don’t we all wish we knew what our dogs were thinking sometimes?)

In honor of Clark’s recent birthday, I thought I’d share some of my top tips for aging pets. As a veterinarian, I see many pets who advance into their golden years with ease and plenty who, well, don’t. If you want to ensure your dog ages a little more like an Olsen twin and less like a Rolling Stones band member then you’ve come to the right place! Here are my best tips for helping your pet age gracefully. (A quick clarification before we get started: as our dogs tend to age faster than we humans do, for the purpose of this post I’m considering any dog over the age of 3-4 as “middle-aged.” Don’t worry, Clark, you’re still a spring chicken.)

Start your supplements. Have a middle-aged pet? Now is the perfect time to start thinking about supplements. As a health conscious person, you take your vitamins right? Well, when it comes to our pets, it’s very much the same; it’s all about preventative care. My top two supplements by far for middle-aged pets are fish oils and glucosamine. Fish oils are great for so many reasons – they help support skin and coat health (especially important for pets who suffer from allergies), promote overall heart health and have general anti-inflammatory effects beneficial for immune support. Did you know that most dogs will develop arthritis at some point in their life? Larger breeds like Labradors and Great Danes tend to suffer from hip issues, and smaller dogs such as terriers are more prone to luxating patellas, which can lead to the development of arthritis in their knees. By the time most pets start showing symptoms of arthritis, a lot of damage to the joint has already been done. So, why not get a jump start on preserving cartilage now? It just makes good sense. As a general rule, large breed dogs can take around 1000 mg of glucosamine daily while smaller dogs require 500 mg or less. Be sure to check with your vet for your dog’s specific requirements.

Eddy channeling his best MJ circa 2010

Clean those teeth. For pets around the age of 3-4, now is the perfect time to start thinking about preserving those chompers. If your pet hasn’t had a good dental cleaning by this age, chances are he or she could benefit from one. Can you imagine if you didn’t brush your teeth or have them cleaned for four whole years? (Aside from the health issues, you’d probably have a lot fewer friends). It’s true, dental cleanings are expensive but definitely worth the investment in terms of your dog’s long-term health. If a dental cleaning just isn’t in the cards for your pup right now, sticking primarily to dry food, dental prescription diets, brushing (yes, brushing!) and various dental products (chews etc.) on the market can all be helpful. As for pets above the age of 7-8, I often have the discussion with owners who question, “Isn’t my dog too old for anesthesia?” No! In fact, it’s quite the contrary. As long as your pet is healthy and has normal blood work, it’s the perfect time to schedule a cleaning. The older your dog gets, the greater the chance to develop more problems that will lead to him or her being a less than ideal candidate for anesthetic procedures.

My sweet old lady

Perform a gut check. No, I’m not talking about intuition here. If your pet is overweight, now is the time to nip it in the bud. I typically gauge pets on a scale of 1-5, where 1 = extremely thin/underweight and 5 = way too many milk bones before bedtime. Ideally, you want your dog’s body condition score right around a 2.5 (where you can feel but not see his or her ribs, with a slight taper at the waist when looking down from above and a good tummy tuck from the side). Just as in humans, obesity can contribute to a host of other health problems for your pup – arthritis (more weight = more stress on the joints), skin and allergy issues, organ disease. My favorite tip for pets needing to scale back in the weight department is to replace about 1/4 cup of dry food with an equal amount of green beans (canned pumpkin is also great if seasonally available – about 1 Tbsp for large breeds and a couple tsp for smaller dogs). The added fiber found in green beans helps keep pets feeling full without missing the calories you’re sneakily deleting from their diet. And be sure to watch those treats! If your pet is looking a little rounded at the edges try replacing half of his or her treats with baby carrots. Just like with us, small changes add up!

I hope you’ve enjoyed my tips. (Thanks again, Elizabeth!) If you’d like to read more, feel free to pop on over to my blog anytime. I love visitors!

Also On Tap for Today:

• Posted my first video for the Under Armour #whatsbeautiful challenge – woot!
• Cute idea for Mother’s Day: custom tea bag tags
• HLS updates have been posted… check it

Got a pet?  Share your best tip for keeping them happy and healthy.

The post Today: Top tips for aging pets. {A guest post from Kristi} appeared first on On Tap for Today.

I would love for you to join me in setting a serious goal (no holding back), building community with other women, and getting to the finish line together.  This campaign is all about redefining what it means to be beautiful, what it means to be a female athlete, and what it means to support one another.

The post Today: Under Armour’s What’s Beautiful 3.0 appeared first on On Tap for Today.

I am definitely one of those people who likes to be busy.  It keeps me out of trouble.  And makes be feel important.  It’s good to remind myself every now and then that I am no more important than the next person.  The fact that I so often cannot find my car serves as a perfectly good reminder.  Weekends and timeouts help too.

The weekend according to Instagram XI

1. My younger brother graduated with his Master’s in school counseling on Friday afternoon.  He is the man.  No need to say more.
2. For once, I actually remembered to bring my coupons to the grocery store.  I even remembered to take them out of my wallet at the checkout.  I am all about the small victories.
3. This seems to be the week in Boston when everything (and I mean everything) is blooming or opening or sprouting.  Including the trees, whose pollen seems to be especially offensive to my body.  I can’t tell you how many times people mistook my allergy eyes for inappropriate crying (okay, I can: three).  I loaded up on Claritin-D and brought some flowers indoors to enjoy, including a bunch of lilacs and these ranunculus.
4. I’ve been loving Bex’s May #deltabliss Instagram challenge with Delta Labs.  The prompts are really fun and encourage creative thinking.  This challenge is the sort of thing you can do here and there (if 31 days in a row is too much… or if you’re a dingbat like me and have no idea what day it is).  I made this little “love” out of leftover ribbon.
5. Color would be helpful here.  And in 7.  YOLO.  I find that Target can do no wrong when it comes to inexpensive workout gear.  This mint Champion/C9 sports bra matches my new lip balm.  I like matchy-matchy.  And a girl can never have too many sport bras or lip balms.
6. While Clark and I were out pet-thera-pizing people, my husband was off buying a Mini Cooper.  This time it’s appropriate: YOLO.
7. My name is Elizabeth and I have a nail polish problem.  New colors I picked up this weekend: boom boom room (bubble gum pink), shake your $$ maker (bright grass green) and DJ play that song (a bright violet).
8. We made our second trip to BU, where Clark is getting his dogtorate in snuggles.  (And I am professor emeritus of being a cheese puff.)  Pet therapy is the best.
9. I snapped this photo after leaving my older brother and sister-in-law’s place in Charlestown.  My niece performed quite the jam on her new Playschool piano for me and my younger brother.  A few hours later, I had an impromptu visit with my sister and my soon-t0-be brother-in-law (5 days ’til the wedding!).  Seeing all of my siblings in one day: jackpot.

Also On Tap for Today:

• A mini joyride in the Mini
• Love this: On choosing your mood.
• Ice cream for dinner (#treatyoself)

What was the highlight of your weekend?

The post Today: The weekend according to Instagram XI. appeared first on On Tap for Today.

Her handwritten note and kind words really meant so much me.  When things were getting to be a bit too much, I reached for a spoon and stuck it directly into the jar of fleur de sel caramel sauce.  And all was right in the world for a few minutes.

Also in my April Foodie Penpals box:

• Gluten-free baked goods from Clementine Bakery in Brooklyn
• Freeze dried blueberries
• Organic blue agave sweetener (a favorite of mine for baking)

Thank you, Kati!

Please check out Kati’s blog, spontaneity or second guesses.  I thought her recent “mosaic recipe” was especially clever.  Oh, and If you’re interested in being a Foodie Penpal in May, follow this link to Lindsay’s blog, The Lean Green Bean.  Signups are open until May 5th.

Also On Tap for Today:

• I swear I am not crying – it’s the allergies
• Crushing on these centerpieces
• Taking major advantage of the Whole Foods salad bar sale

What is your favorite comfort food? 

The post Today: April Foodie Penpals. appeared first on On Tap for Today.

The weekend according to Instagram X

1. Words fail to describe Friday in Boston and neighboring cities and towns.  I am proud of our leadership, our law enforcement, and our fellow citizens.  And I never, ever want to see another day like that.  At a loss for words, I offered a hand to hold.  
2. With the “shelter in place” order lifted, one suspect dead and another in custody, it felt important to get out of our condo and try to restore some semblance of normalcy.  Our box, CrossFit Southie, was hosting a special Marathon Monday workout and fundraiser for the Richard family.  The WOD (with a rep scheme of 4-15-13 followed by a half mile sprint) was sent to boxes across the country.  Feeling flat out exhausted, I choked up multiple times during the workout, just trying to wrap by head around the week.
3. We are just so lucky to be safe and sound.
4. The three of us headed out for some fresh, ocean air.  I love this little fishing boat (it’s named Success), and living so close to the water.  Clark and I went straight for the shoreline, and he took his first dip of the season.
5. A good workout, some fresh air… and some sparkle.  I wore these flats on my wedding day, and love breaking them out on a regular ol’ Saturday.
6. After a week of waffling between emotional eating giant bowls of popcorn and forgetting to eat altogether, we showed up for a verrrrrrrry early dinner at one of our favorite restaurants, Franklin Cafe, before they even had a chance to unlock their door.  I felt like one of those people who shows up for door buster sales.  Or a very elderly person.  I would have been embarrassed  but I was too hungry for that.
7. If you’re wondering who the biggest goofball on the planet is, look no further.  How did I possibly manage to hit myself in the head with a loaded barbell on Sunday morning and still get a 10 lb PR on the snatch?  Sometimes I think I should be monitored by scientists, or something.
8. After CrossFit (and a shower, obvi), I scooped up the Frenchie and headed to the hospital for pet therapy.  Clark cannot get into the car fast enough once he has that vest on.  We spent a little over an hour hanging out with the kids and when we left, my heart and head felt a million pounds lighter.  Clark, on the other hand, felt six pounds heavier.  He can’t say no to treats.
9. We rounded out the weekend with a beautiful Mass at St. Cecilia.  As we listened to Fr. Unni’s sermon, I knew that I was hearing what I needed to hear.   We need to be gentle with ourselves, and with one another.  There will always be more light than darkness.

Also On Tap for Today:

• Maybe we won’t lose tonight’s soccer game 99-0… maybe?
• Taking Heather’s cue and sending some snail mail
• This made me laugh

What are you looking forward to this week?

The post Today: The weekend according to Instagram X. appeared first on On Tap for Today.

On Monday, my sister was at work (being a cute, little lawyer) in a building on Boylston.  Just after the bombs exploded near the finish line, she and her co-workers were told to evacuate, only to be rushed back inside.  When she was finally able to leave, she called to tell me she was heading our way, fairly certain that she wouldn’t be able to get to her Back Bay apartment.  Selfishly, I was was happy we’d be in one place.  But shortly after she hung up, there were television reports of police responding to area hospitals in force and that “something” was happening.

I furiously scrolled through my Twitter feed, searching for any reliable information.  And I felt anger rise as people tweeted things like “Want to know the best fitness moves for a perky bum?” (yes, I do… but not now).  I love social media when it gives me what I need, and I hate social media when it gets in the way.  I love the connectivity, but it sometimes hampers my own ability to process and breathe.  What I wanted was for someone to say, “It’s okay.  Your sister is okay.  She is just a few blocks away.  And she’s fine.  Any everyone you know and love is fine.  And people you don’t know are fine, too.  And you can stop crushing your husband’s hand with your piddly, little grip.”

But that’s now how the Universe operates (and I am fairly certain that was more than 140 characters).

We have to wait for some answers.  And the answers we get are not always the answers we want.  

{taken from our roof last summer}

I hesitated to smile yesterday when I walked past a group of kids playing at a playground in the South End.  I couldn’t help but feel that being a little bit happy, even in a fleeting way, would somehow betray the real sadness we’re all experiencing.  But that’s the thing: nothing is guaranteed.  We’d be fools not to take happiness when it’s handed to us.

And being angry at strangers (especially when they hold the keys to the perfect backside) accomplishes very little, if anything.  It’s okay for people to continue on living.  In fact, it’s healthy and rather important.  I need to remember that people cope and grieve in different ways.  And I need to know what works (and what does not work) for me, so that I can take care of myself.  This can only make me more helpful to others.  Please figure out what works for you.  And ask for help if you need it.  Now, and in the future (because this is going to take time).  If you need assistance and are not sure where to turn, consider calling your primary care physician, your health insurance company, or the Red Cross (1-800-RED-CROSS).  We’re not Boston Strong because we go it alone.  We’re Boston Strong because we lean on one another.

I am still reeling.  I am still scared.  I am still worried.  I am still heartbroken.  And I am still sad.

But I’ve been up to other things too.  Things that are good and life-giving.  And things that are mundane and boring, but that need to be done.  Like, say… taking out the recycling and sweating in the meat section of the grocery store, trying to determine which steak goes in stir fry (I am going to make a reality show called “Vegetarians shop for carnivores.”  It will basically be 30 minutes of second guessing, followed by a mild panic attack.).  And so when I go on to talk about art museums and endive salads later this week, it’s not because I’ve forgotten.  It’s because we’re going to keep on living.

Also On Tap for Today:

• Learn more about The One Fund
• Other ways you can help
• Scheduling time for plenty of wellness walks this week

How are you doing?  Who are you leaning on?

The post Today: The post before the post. #BostonStrong appeared first on On Tap for Today.

I cried at the finish line of the ING New York City Marathon later that same year because I was so grateful it was over.  I cried because darkness was setting in, and still New Yorkers stayed in Central Park to cheer us on.  I cried because I couldn’t find a taxi, and my foot hurt so badly that I was afraid I wouldn’t be able to walk to my cousin’s apartment.  And again, I cried because I was proud, and happy, and overwhelmed.

I never cried at a finish line the way people cried yesterday.  What happened– and the resulting devastation, hurt, pain, anger, fear, and mourning– is something that should have never, ever happened.  Not at the finish line of the Boston Marathon.  Not anywhere.

But goodness and healing and hope and love can be found everywhere.  You need only to look at the person next to you.

Sending my love and prayers to my city, and to all those affected.

The post Today: Tears at the finish line. appeared first on On Tap for Today.