Saturday, June 17, 2017

Atlantic Regionals - We Made It!

This post is a little over-due. My bad!

It's been nice to have the last two weeks to decompress though and reflect. It's still pretty surreal.

I remember the conversation exactly. Travis and I were in the car on our way to Assateague Island to celebrate my 29th birthday almost a year ago. I think both of us had gotten to this point in our CrossFit training where we wanted something more. I'd been to Regionals in 2014 as an Individual - I chalked it up to my once in a lifetime opportunity, being in the right place at the right time, and probably not something I'd ever be able to achieve again. I was happy with that.

But Travis was not so content. In 2014 he had come really close to qualifying for Regionals on a team - a feeling I think that left him even more hungry to make this dream a reality. Almost succeeding haunts people.

Anyone knows though, to send a team, you need talented females. They're not easy to come by. Boys, sorry, you're a dime a dozen.

Travis and I absolutely LOVE CrossFit Gamma, the gym where we were exclusively training and coaching at the time. The community is incredible, the coaches are savvy, the equipment is state of the art and the space is located right in the heart of Hershey, PA. What is not to love! Like most affiliates, most of the members do CrossFit for the exact reason they should be doing CrossFit - recreationally, for fun, to stay fit, to keep their weight manageable, and to keep up with their kids. CrossFit as a sport is a different story, and most folks just don't have an interest in spending hours in the gym to train competitively. I cannot blame them!

But Travis was motivated. And he had a dream. To send a team to Regionals. He knew that joining forces was going to be the key. So, we made the hard decision to start training at both CrossFit Gamma and CrossFit Ephrata. Once December rolled around, we were training at CrossFit Ephrata almost exclusively, ramping up for the Open.

And let me tell you, CFE is a pearl. I think their must be something in the water, because the girls that train there are so talented (the boys aren't too shabby either). With Travis and I, we had a well-rounded team of 8+ individuals with heaps of athletic talent, determination, and a promise to each other to give our best effort for the team.

It's so absolutely amazing what happens when a group of individuals comes together with one common goal. Magic, that's what happens. It was a lot of late nights, tough training sessions, long weekends, sore bodies, and hours of commuting, but it was so worth it. We couldn't have done it without the support of CrossFit Gamma, of CrossFit Ephrata, of the community, of our friends and family.

We finished 10th in the Open, we finished 16th at Regionals, but more importantly - we have this bond, this shared experience, that is really special between us.

There are some people who believe that loyalty to a box is more important than anything. More important than growth. Perhaps they fear change. Perhaps they've become too comfortable in their bubble. Like dead fish, they'd rather go with the flow, than fight upstream for the riches that only rewarded after a hard trial. CrossFit is one community; we shouldn't draw lines that separate us, but we should open doors that unite us. We should challenge ourselves constantly -  by experiencing new coaches, training in different (therefore uncomfortable) environments, and sweating alongside people that are better than you. 

It was Greg Glassman himself who said, “We fail at the margins of our experience."

People have asked if we plan to do it again, next year. You bet your ass we do. And we hope that even more people want to join in on our debauchery, want to commit to the training, want to be on the team, and want to fight for a spot to throw down in Atlanta! 

Where does Travis fit in all of this? Well, based on his broken pelvis and his concussion, he won't be able to deploy with his unit in July. That means he will be able to finish his second year apprenticeship this fall, and it means (recovery depending), he'll be able to compete in the Open with us (and fight for his dream), one more time. 

For everyone that supported us near and far, thank you! 

Saturday, June 10, 2017

Protein Cinnamon Roll Doughnuts

I've been waiting to update the blog until I had the time to sit down to write a re-cap of Regionals and the mayhem leading up to it - illness, motorcycle accidents, hospital stays ...

But for now, I will share this delicious recipe! I'll be adding this to my weekly meal-prep. You could easily change it up with chocolate chips, various protein powders for different flavor frostings, adding peanut butter, sprinkles, dipping them in cereal, shredded coconut, etc. Whatever your macros allow, this is an awesome base recipe to build upon.

I don't know what to call these actually. If a doughnut and a cinnamon roll had a baby, a healthy baby, filled with protein, this would be it! They're easy to make, take no time to bake, and keep well in the fridge. I eat them cold, right out of the fridge.


  • 2 cups Kodiak Cakes mix 
  • 1/2 cup unsweetened almond milk 
  • 1/3 c water 
  • 1 egg 
  • 3 tbsp Truvia or sweetener of choice 
  • 1 tsp vanilla 
  • Dash of cinnamon

Frosting Glaze

  • 1 scoop protein powder
  • Enough almond milk to make a thick glaze 
  • Maple extract (optional)

How To
Preheat oven to 350 degrees. Mix all the ingredients together in a large bowl, then spoon the mixture into a large plastic bag. Cut one corner of the bag so that you can pipe it into a doughnut pan, mini-muffin tray, cupcake tin, etc. Bake for 10-12 minutes or until lightly golden on top.

Macros for the entire recipe: 15g fat, 120g carbs, 90g protein

Divide this by however many servings you decide to make, depending on what kind of baking vessel you use.

*I used a casein protein for the frosting, which I think lended well to a thicker frosting, but play around with all kinds and flavors!

Wednesday, May 3, 2017

I'd Double Tap That

True story, I never look at Instagram anytime around 9:30am. I try not to look it until at least 10:30am. Why?

It has nothing to do with me trying to live a more productive life (which is why I leave my phone to charge in the living room, and not at my bedside at night), but it has everything to do with my self-esteem.

9:30 is the Instagram power hour. I have no idea how every single elite, strong, fit female posts at this exact-ish time, but they do. My feed overflows with PR's, novel movements, and more fitness than I feel like we see at the CrossFit Games.

I follow a lot of really amazing elite athletes, and a lot of really normal people -- who happen to CrossFit. The "normal" ones are some of my favorite. The girls with day jobs, kids, life stress, bills to pay, but still manage to hit Diane unbroken and string together muscle ups. But you have to be careful. Because this is all you see. Literally, post after post of each individuals highlight reel. You don't see the long nights. The baby throwing up on them. The rest days they took between those PR's. You didn't know that they were an elite gymnast as a kid and a collegiate soccer player that has been lifting weights since high school. No, all you know is that you're not doing what they're doing. You're comparing your Chapter 12 to their Chapter 47.

But it's so easy to get lost in the never-ending swiping; seriously, did everyone PR their squat clean this morning? WTF. Am I the only girl that can't clean 220lbs right now? Oh, now look at this one, she's eating a doughnut. How does she have abs like that? I haven't eaten a doughnut in 2 years. I'm still thicker than a snicker.

A few days ago, I posted a video of our team practicing with a make-shift Worm. It was a COMPLETE disaster. Literally sandbags almost breaking necks, crushing heads, athletes farting, couples yelling. It was REAL LIFE. It was actually just a normal day of training. It's not sunshine and rainbows and "WOW, WE FEEL SO GOOD!" every day. Nope, most of the time it's a mental battle to get through a training session, to keep moving, and honestly just try not to die. But you don't see that anywhere. You see the PR's. You see the flashy new shoes. The podium finish. You see the one lift that they hit perfectly, and not the four they failed just before it. You see the high fives and hear the fun music. You don't see the girl working out alone with the music off.

So please, do yourself a favor, and remember, that behind every PR, are a million failed reps. Behind every fancy movement is hours and hours and hours of practice. And then ask yourself; are you doing your best every day? Then that's all that matters. Your best. You doing what you can with what you have! And that should be WAY cool enough and fancy enough to post up on the interwebs. I'd double tap that.

If you'd like to support the Ephrata Chu Crew on their road to Regionals, you can purchase a t-shirt or a tank top at the link HERE! All items can be shipped to your home address. The campaign closes May 8th. Thanks for your support!

Monday, April 10, 2017

We did it!

Guys, we did it!

We had a totally fun and ravishingly successful wedding reception. Never has homemade sangria, Chipotle and dancing been so magical. Now I know why folks celebrate 5, 10, and 15+ years of marriage with vow-renewals, yeah, it's great being married, but dang. The partying is where it's at!

And our team finished Top 15 in the Mid Atlantic - we are headed to Regionals in June!

And even more good news! We finished all of the big house renovations literally the day before this all went down, the day my brother flew in from Oregon. We have been working on our house for over a year - and it's all done! From the roof, to the bedrooms, to the carpet, to the windows, the kitchen, bathrooms, laundry room, and front porch. Everything has been ripped out and renovated in some form, even if it just meant a new coat of paint. I still have paint brushes in the fridge that need to be washed, but ya'll, it's behind us! We can relax again on the weekends. We haven't had a stress-free weekend in almost a YEAR. I went over 6 months without an office or a living room. You try running a business like that. 

We spent an entire day laying on the couch binging on Stranger Things last week.

It was majestic. Absolutely no guilt.

I find myself just standing in the middle of the living room floor sometimes looking around - whose house am I in?

To recap: We got married and it wasn't terrible (you know how I just don't like ceremonies like that), our house is livable and open for guests, and we are going to be competing in Atlanta in June.

I mean, does it get much better than that?

You know, minus the car accident we were in while visiting my family in Portland, it's been a good few months.

I need your input though. I am thinking of setting up a raffle to help raise money to cover the costs of Regionals. $5 donation earns you an entry into a drawing for a free 2 months of nutrition coaching or a customized meal plan.

Has anyone else done any fundraising like this? Ideas, thoughts? I don't want to be super lame, but a trip like this is thousands of dollars, so any little bit helps!

What a great email I got this afternoon! 💃🏼 . Hi Courtney! I hope you are doing well. I know it's been a long time, you might not remember me. Below is the starting picture of me (my starting pic with you) when I had NO CLUE what a macro was or what it could do for my body. The other picture is one year later end of March 2017, only a 9 pound difference! I had a knee injury which really discouraged me at the end of the 2 months I had signed up for, and I felt like I got discouraged easily and slipped back into old habits but I decided to give the macro thing another try and be blatantly honest with myself (if I ate a piece of cake I logged it and got over it). Though this last year I haven't been 100% all the time about food, I have been steady about exercise, sleep, getting to the gym at least 5 days a week, and I even changed jobs because I was only getting 5 hours of sleep some nights! I want to THANK YOU for all that I learned from you. To be honest, accidentally finding your blog was a miracle. I have been so inspired by what I've learned and done for myself, because of starting with you, that I am getting a nutrition certification hopefully by the end of the summer. My advice to your clients or anyone who wants to try IIFYM is: learn as much as you can during the time that one may have with you, ask lots of questions, be honest, keep logging, and don't take that number on the scale to heart! Again I thank you for all your time. Congrats on your marriage, the OPEN, and I hope to inspire someone as you have I. -Sheila Powell _______________________________ #flexibledieting #fitness #macros #iifym #diet #nutrition #weightloss #fatloss #mealplans #healthyeating #healthyfood #health #progress #consistencyovereverything
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Sunday, March 26, 2017

But I Don't Want To

Our wedding reception is in less than a week! *Insert dancing emoji*

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In hindsight, I'm really happy that DH and I decided to wait a few months to have our reception. Lord knows, the ceremony was tough for me. The reception should be fun, but I also can't help but be reminded of how broken my family system is. Ceremonious traditions and I have zero in common. And even though tons of people aren't following the traditional wedding structure anymore, it's still glaringly obvious every time we sit down to plan that I don't fit the mold. The reminder is like a flashing neon sign sitting in front of me that someone keeps telling me not to look at. I sit in this bright, neon light, hoping no one notices how f*cked up the whole thing is, praying for it to be over as soon as possible, to turn the light off.

Mother of the bride? None.
Father daughter dance? No.

It took me a long time, a depressingly long amount of time, to come to grips with the fact that I come from a broken family, but that doesn't make me broken. It just makes me cry more readily during Hallmark commercials. (And those dog food ones? They get me every time). And it makes you feel like an alien with an arm coming out of your head when you're trying to plan a wedding.

In good news, one member of my broken little family is making the long voyage from the West Coast to attend, probably one of my favorite humans on Earth. My little brother. *Insert every happy, sappy, heart emoji available.*

So the crates of alcohol are purchased, the Chipotle catering order is in, and the pies for our dessert bar are being HOME made. 5 days to go until party time.

Why this date in March? Because it's the weekend after the end of the 2017 CrossFit Open, duh! If me giving up my last name isn't reason enough to celebrate, then the end of Dave Castro's voodoo definitely is! The Chu Crew is sitting in 14th on the Mid Atlantic Leaderboard as of today. Our scores are due tomorrow night. From there, we just have to let the chips fall where they may. I'm not even going to say wish us luck, luck isn't what we need. We gave it our 110% - and no matter what happens, I am so lucky and grateful to have had this opportunity and to be a part of this team.

So what else is new? In a nutshell:

1. Our home renovations (on the interior) are almost done! If you follow me on Instagram, @PetiteAthleat, you can see a few Before and After's I have posted (they really deserve a blog post all to themselves).

2. I went and test drove a Ford Edge Sport yesterday and kind of fell in love. Mamma wants a new car!

3. I'm officially a Pennsylvania Licensed Driver and my last name is now Donmoyer. I know, it took me way too long to make that change. I blame being neck-deep in home renovations for putting it off. I honestly would rather be painting ceilings than sitting in a line at Social Security or DMV.


Things you have to check out this weekend:

Born Primitive is having a sale on all of their leggings now through the end of the month! Use code "Bottoms20" to save 20%!

Love wine? Drink the good-for-you-stuff! Use my code PETITE10 to save 10% on your order. They just dropped a Pinot that's amazeballs!

"Trust yourself. Create the kind of self that you will be happy to live with all your life." -Golda Meir