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Guys, I don’t think you understand how excited I am to have my blog back in working order. I thought I was all “programmer-saavy” and tinkered with some of the backend code …. screwed it up so bad, I couldn’t even get to my site, let alone log-in. Geesh. But, good news – I figured it out. You techy (and non-techy) people have to give me some credit – I successfully created a FTP site, correctly identified the error, editted the code and then imported it back in… my goodness. thank the lord for Google. 

A lot has obviously gone on since I’ve last posted. Biggest news probably? I’ve moved! Yep. A brand new place to call home. My favorite part is the beautiful kitchen, it’s gorgeous and big and just so much fun to cook in. Couldn’t be more thankful. 

Other news? Well … I’ve decided to change up my workouts and programming. It’s been a personal, mental battle I’ve been having with myself for the last few months. Mostly, I didn’t want to acknowledge my body’s need for a change. I was being stubborn and brushed off all the signs my body and mind were telling me. But, I’ve finally come to terms with it and surprisingly, the last few days haven’t been as hard as I was thinking they’d be.

What’s the new change? I’m cutting back on all conditioning weight. Like, significantly. I’ll continue to push myself (and the weight) during my strength conditioning, but for the foreseeable future, any “wod weight” will be at the scaled prescription or lower. There I said it. It’s real. 

Why the change? Simply put: my body has been screaming at me and I haven’t been listening.  When I started CrossFit about 3.5 years ago, I really enjoyed it. But, I was too nervous that first year to really push much weight. I just liked moving with that intensity and speed. My body felt great. As I began to learn more, do more and CrossFit more, I had this need to do better, lift heavier, and move faster. And although I had goals and continued to hit PRs, I slowly started feeling aches and pains I hadn’t felt before. I brushed it off as soreness and getting older. Unfortunately, the aches and pains grew … but so did my confidence (and stubbornness) in my capabilities. The bigger the ache, the more my ears would go deaf to it.  Until the last few months … I’m sitting in a rehab room getting my shoulder and pec abrasions scrapped out and I couldn’t help but ask myself, “Why are you doing this, Katie?” 

That was a good question. Honestly, one I hadn’t asked myself.

Sure, I had set goals:


150# Power clean

Kipping pull-ups

But WHY. Why did I have those goals? What did I want to achieve? Where did I want to go with this?

Most CrossFitter’s answer to that would be, to compete. To be able to successfully compete and win. 

Fair enough. That’s a good reason. But that wasn’t my reason. 

With about, oh, ten years of competitive athletics under my belt (from CompTeam Y12 Traveling Soccer to DivisionI collegiate athletics) I had competition-burn-out. I could care less about competing. And if we’re being honest, competing gives me serious anxiety (something that I totally forgot about until I competed in my first CF comp a few months ago). 

So what was my reason? I wanted to feel and workout like I did when I first began. I wanted to feel fast, strong and agile. I wanted to feel good and look good (I know, I’m soooo vain, right?)

And unfortunately, I can’t do that if I can barely lift my arm above 90 degrees after heavy overhead days or can barely run because my knees ache from rebounding box jumps and heavy lunges. 

I realized, MY goals and body don’t align with what I’ve been doing. So it’s time for a change. I’m excited to spend more time on foundational movements and work on technique with lighter weight, and ultimately begin to feel more efficient and agile. Which is the reason I first fell in love with this sport. 

Now, I know I’ll have nay-sayers and by no means am I diminishing anyone’s views on CrossFit or their own personal goals. I love CrossFit and I’ll continue to be apart of this amazing community. For me – mind and body, right now my goals are not to compete, beat times or PR weight during wods. I need to focus on healing my aches and pains, becoming more efficient in simple movements, improving mobility and becoming a more efficient, agile athlete. And I’m excited to do that.

Goals are so important. But they don’t mean anything if you don’t establish or follow them.

Not everyone’s going to have the same goal and I’m slowly, but surely, beginning to accept that.

Ok, now for what you actually care about: Gluten free Pumpkin Bread!

Gluten-free Pumpkin Bread
Serves 12
Organic-oat based and dairy-free fall favorite
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Prep Time
10 min
Cook Time
40 min
Total Time
50 min
Prep Time
10 min
Cook Time
40 min
Total Time
50 min
  1. 1 1/2 c oat flour
  2. 1 can pumpkin purée
  3. 1/3 c non dairy milk
  4. 1/4 c local honey
  5. 1 tsp salt
  6. 1 1/2 tbs pumpkin pie spice
  7. 2 eggs
  1. Preheat oven to 375 degrees.
  2. Combine wet ingredients.
  3. Add in dry ingredients to wet mixture.
  4. Oil a bread loaf pan (I used coconut oil)
  5. Spoon mixture into loaf pan.
  6. Bake for 40 minutes at 375 degrees, or until top is firm to the touch.
  7. Let sit for 20 minutes before cutting into.
  8. Enjoy!
  1. Dark chocolate chips would be a great add-on.
  2. Recipe can also be made Paleo: with 1 1/2 c almond flour + 2 tbs coconut flour


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