Karianne Dickson

Week 3

2010-04-24T04:12:00.003-05:00

Your fearless leader is leaving you for the third week of the challenge!

Remember that sometimes recovery and rest is the best thing for progress. Be sure you are tracking how you feel. The number crunching and data means nothing if you feel like crap!

Take some time this week to assess.

Week 1: Staying the course

2010-04-19T05:51:00.002-05:00

1 week down. 7 to go.

One of the hick-ups in a challenge is the part that comes after the big 'kick-off'. It's the 'oh yeah, i signed up for this thing' moment when you have to actually stay the course and do the work.
Tracking WODS and the food that is going in your mouth can be another to-do item on your list that becomes aggravating. The thing to remember is that initially you just have to do the work, like it or not. Consistency is key and in the beginning of a challenge, faith is all you have to ride on.
At this early stage you haven't seen any body fat loss, your weights aren't going up, your times haven't had a chance to move - it's sheer mental fortitude.
However, keep doing the work - it will pay off!

That being said...I've received only a few food journals and wod trackings for the week. I am posting to backpack spreadsheets you can download for ease of use. USE THEM!!!!!

Don't forget to schedule times with me to wod/ meet/ discuss whatever if you need to!!!!

"PAIN TRAIN"

2010-04-12T06:51:00.002-05:00

Team Pain Train is off to a good start.

Nice work to all on the benchmark wod.

As per my email just a reminder that I need everyone's food journals by the end of this week.
Also need your programming from the week (times/ weights) including your additional workouts as per your goals.
*Remember if you are speed/ body weight focused, you don't need to adjust programmed wods from our box, but you should add bodyweight/ endurance wods as your extra 2.

Be CrossFit Challenge - Coaches Team

2010-04-09T08:06:00.002-05:00

Let the games begin!

Last night was a great moment when I stood in front of over 30 eager CrossFitters committing to 8-weeks of improvement. It was also awesome to have 5 coaches that are dedicated to each of their team members. Having a coach and someone to cheer you on, pick you up, give you tough love and keep you moving is crucial...

However, every coach needs a coach...right? So, here I am. I am so happy that I get the opportunity to push each of you as athletes. I am also here to help you find balance. Being an amazing athlete corresponds to your quality of life and eliminating stresses in your personal life.

Kick off is tonight. I decided to spice things up a bit. 545pm will be a wod. However, it will be a coach's benchmark wod...Be there. Regarding the rest of your goals, you will be receiving a protocol from me by Sunday night with regard to nutrition and programming. It is your job to figure out how this gets scheduled in your life!

Ready for 8 amazing weeks? Share your highs and lows, your pr's your shitty days, all of it with me. Share it with your team too - them knowing that you are challenging yourself and are in it with them is huge.

*Remember to use me and other coaches as a resource, be it for you or your team members!

Experimentation and Challenge

2010-02-06T14:20:00.002-05:00

I have a small test group who is doing a food challenge. We will see how everyone fares and keep everyone posted.

Making progress is something that takes experimentation, willingness to make sacrifice and tracking.

Results coming soon....

Memorial WOD

2009-12-04T19:46:00.003-05:00

It's been a stressful week. I have gone on and on to many of my loved ones about my stresses. (Sorry!). But as I prepare for tomorrow's hero wod, lumberjack 20, I feel so much gratitude for all of my problems, conflicts and stresses.

We are all guilty of getting caught up in "me". Focused in, we tend to get caught up in what's best for ourselves and what our microcosm of issues are.

The interesting fact is that when we focus out, good shit happens. Tomorrow is the ultimate way of focusing out. Accepting pain, suffering and the inconvenient as a token of appreciation.

Spend the time you have NOW focusing out, don't wait...

2009-11-30T14:13:00.002-05:00

There is so much going on I don't even know what to write about!!!! Last weekend at the Black Box Summit in Austin, Carey Kepler spoke eloquently about her experience with CrossFit. She said something to the affect about how CF allows you to realize what you are truly capable of and raise your level of awareness about your life. Or at least that's what I heard!

It was such a powerful message to me. I look at the challenges of life and am so grateful that CrossFit trains my mind to stay strong and approach each one like a WOD. Step by step, persevere and I will get through it.

How exciting it is to be embarking on a new community in Morristown...However, it is scary at the same time! It amazes me what has grown in 1-year from our humble little spot. I can't wait for all of what's to come this year!

expect the unexpected.

2009-11-15T20:57:00.003-05:00

CrossFit trains us for the unknown.

Sometimes we would all love to be able to look into our crystal ball and see exactly what is in store for us. "How will this decision affect me in 1 month?", "How will this idea pan out?", "What adversity will I be facing next week?". Would life be easier with this magic ability to forecast? Of course. Could we navigate our way around the mistakes and problems we see dead ahead? Most certainly.

However, this isn't our reality. Life is unpredictable and throws the unexpected at us. We have no control over how our decisions, steps and mis-steps will affect others. We can never grasp what domino affect they will produce. What we can control is our own reaction. Reaction is crucial.

This begs the question, "how do we get better at these reactions?" Learning to react not our of fear or reflex takes practice. Practice in enduring suffering we might encounter. Practice is crossfit. Everyday that we approach the WOD and prepare for "3, 2, 1...go", we prepare to suffer and to endure. The wod offers pain, temptation to quit, struggle, discomfort, and mental anguish. How I react to all of these affects my results.

CrossFit is the outlet for me to make my reaction process second nature. CrossFit teaches me to control my reactions and to overcome the unknown that presents itself everyday in my life. Mastery? Never. Practice? Yes please.

Standards & PRs

2009-11-07T11:43:00.002-05:00

Standards are critical. I did Fran yesterday at 5:35, a PR for me. However, when I looked back at my records, I had a Fran time of 5:40 from pre-summer. I know that it is IMPOSSIBLE that I only shaved 5 seconds off with the same standards. Not getting my butt low enough, not coming to full overhead extension and not getting chin legitimately over the bar could have all been in effect with my first score. So now I am left wondering about all of that. Had I known that my standards were exact in my first wod, I would know exactly how much faster and stronger I was now.

Let me be clear. I have never intentionally shunned standards in a wod, however, when alone it is easy to miss something. This is the difference between doing your wods under the supervision and guidance of a coach versus in the comforts of your own home or globo gym...

There were a ton of PR's on the board this week between FRAN and HELEN. Nice work to all!

26.2

2009-11-01T18:34:00.003-05:00

Very proud moment today for Erin Finnegan who ran the NYC marathon for a great cause, Tuesday's Children, supporting children and families who lost loved ones in 9/11.

I bumped into Erin less than a month ago at Starbucks (crazy me being there, I know!). She was struggling with her training, had an injury and was mentally frieked out about her upcoming feat. Coincidence? I think not. We struck up a conversation about proper training, CrossFit, muscle release and diet.

Erin dove head first into trusting me with her program, backing off on the miles, cutting out the processed carbs, integrating the CrossFit program and CrossFit endurance program into her training and finally, doing some good old foam rolling and chiropractic work.

It was a fantastic transformation, Erin started our training nervous, scared, injured and intimidated. Today she crossed the finish line strong, determined, focused and confident. Today she was a true ahtlete. Congrats and thank you Erin.

WODS & random

2009-10-28T15:13:00.003-05:00

Squeezing a quick blog in before my afternoon wod. Traps are killing me from yesterday's wod:
3 rounds
20 Squat Cleans, 95#
20 steps Walking lunge, 25# DBs
20 Burpees

(18:05)
TORTURE!!! But very proud of myself for the squat cleans, it was not that long ago that I wouldn't have had a chance at even 10 of these babies.

Today is 5's Push Press. Going for 125#. Going to start making use of video camera today. For me and everyone else! Great tool.

Look for video footage and accompanying critique of form later this week!

The "Good Mood" Challenge

2009-10-21T13:52:00.002-05:00

Our Paleo challenge is underway at the gym. Most people are off to a great start. Eager to change their lives, their health and their body comp. Although I struggle too, I've got the Paleo thing down...yet I can't feel like I should embark on a challenge to share in their strife.

I've decided to create a coinciding challenge of shifting my energy to be positive on a daily, hourly, momentary basis. Whatever it takes. At this point, the "eating cardboard" challenge seems like it could be easier! So, I hereby commit to doing my best to keep the up for the duration. Regardless of the stress or pressure life throws your way, you should not end up in a mood 'ditch'. It keeps good things from coming your way and is HIGHLY contagious.

Sidenote: in the same way, bitching about what you "can't" eat and how much you'd love a loaf of bread is contagious as well...Don't go there! Other's will join you and you'll responsible for the demise of 20 people's nutrition goals.

Have fun today with Tabata, this great pic from the affiliate blog today, very appropriate, the shirt reads, "TABATA: Closely resembles labor"

"time out"

2009-10-19T19:10:00.002-05:00

today i was put in 'time out' by my coach. yes, i was literally forced to sit down (albeit on the rolling bumper plate attached to the bar i was working with), stop talking, and think.

i had just failed at attempting a back squat pr. unfortunately i never recorded the break down of my CFT numbers from the last time i did it (shame on me!). not sure how that happened (probably a thought process like this: "i will DEFINITELY NOT forget THESE numbers, no way!"). i digress.

there i was pissed off and mad, putting all of my training, my progress, my level of fitness into this one lift. i had mentally put so much pressure on PR'ing that i set myself up to fail. at the bottom of the squat i had a brief (very brief!) moment where i panicked that everything was riding on breaking this number. fail.

my coach sat me down and brought me back to my senses. or at least as much of my 'senses' as a crossfitter has! what has my goal been during the last 3-4 months of training? to get stronger? increase my muscle mass? get faster? or 'simply' to be more FIT. be more fit. check.

feeling better, i went for my shoulder press. PR'd by 10#. i had regained confidence, took some of the pressure off and went for my deadlift. PR'd by 30#. coach bill was not out of a job at the end of the day. my CFT went up by 40#.

sometimes we need a time out. some good coaching. a slap in the face. focus, remember not to panick, go for it.

Sunday night

2009-10-18T17:00:00.002-05:00

The weekend is closing in - it was a great one. Some highlights:
• Seeing one of our recent On Ramp grads and paleo challenge participants get psyched about her first 5 rep max push jerk!
• Finishing my god forsaken WOD (Thanks Coach B) despite feeling it was hopeless - everything is possible!
• Spending an entire day with my hubby without our precious kids!
• Sleeping in on a Sunday and then a relaxing trip to get my nails done
• Cooking up a fantastic paleo friendly meal of grass fed steak, organic squash, sauteed mushrooms and a toasted hazelnut salad with my family while a log is on the fire.
• Finally, my mental prep for my CrossFit Total tomorrow. First time in a while and I hope to break all 3 of my PR's. Also psyched about some new PR's for our box's WOD tomorrow (won't ruin it for anyone reading this!)

On this great Sunday I am happy and grateful for a healthy and happy family!

hard work

2009-10-14T14:31:00.002-05:00

every 3-day cycle i have my doubts that the workouts will challenge me or that i will do my best to challenge myself within the parameters of the workout. i am happy to report that every 'day 3' i find myself elated to be entering into rest day. it is an exhausting but amazing feeling to be spent.

funny, i've been corresponding with someone new to cf who can't believe the workouts are so short. the length of the wod doesn't even register with me anymore. the time is merely a reflection of goals hit or missed. 5 min brutal, 20 min brutal. today was the 5k run. another reflective moment: thinking back to my initial experiences with crossfit and wondering why someone would 'pay' to run a 5k as a class. duh. i venture to say there is NO WAY i could have run that 5k as fast as i did today without the group. pre-crossfit 5k's were never at that intensity, speed or effort that i put out today either. leisure and simply clocking miles were the name of the game.

today as i ran it was a run for my life. my legs throbbed, my chest was on fire and my mind was screaming to keep going. at 530am all i heard was the sound of my breath and my feet hitting the pavement. it was actually an amazing experience.

i am realizing that crossfit intimidates people not because of the workout itself - "can i complete 50 squats or not", it's the fear of yourself and your own potential. once you realize what you are capable of, you can't go back.

monday: row 5k, 22:16
tuesday: 10 x 100m hill sprints (45 sec rest) @ :12 each
today: run 5k, 20:18
finally got on track with zone blocks yesterday
yay. relief.

a little slack

2009-10-12T19:42:00.002-05:00

Day 1: partial failure!

Relatively successful until I blew my fat blocks in the zone. I was dead on with protein and carbs but seemed to go WAY over with fat blocks. This was by no means a slip up. I ate more and more deliberately, enjoying every bite...well, until all of the bites were gone that is.

Tomorrow is another day. I will get up and do it all over again. I have to keep in mind the "why" to stay motivated. My "why" is to be stronger, faster & a better athlete. So, I will continue to push and persevere....

paleo edits

2009-10-12T06:10:00.002-05:00

For all of you who seem to be completely misguided in thinking I have 'it all figured out'...here's a good post for you.

I have been working hard on nutrition over these past few months since I returned from the CF games and started my training for next year's qualifiers. I had been doing solid Paleo eating and had that down...I thought. I decided to move onto working on zone portions (quality then quantity!). This proved to be somewhat more challenging.

Working with a spreadsheet and measuring foods, eyeball method mostly, I found that it was challenging to get to my exact "block prescription". However, there is a lesson here. It's a process! It takes time to acclimate both with regard to your physical body and your mind. I am still working towards coming up with that right balance. I started out with a base and have been making tweaks as per how I feel pre/ during/ post workout.

The saga continues this morning when I visited Robb Wolf and John Welbourn's PaleoBrands website (genius concept, btw) only to find the list of acceptable and not favorable paleo foods....whoops. I have been taking quite a few liberties with the not so favorable list.

For example...the preferred meats are lean cuts and game meat. Eggs should be kept under 6 a week, heavy cream is on the NO list etc etc. Clearly I have seen great improvements in my athleticism and my body composition/ energy levels even with these slip ups. For those of you embarking on this season's nutrition challenge, remember that you have to crawl before you can sprint!

I've been in the run mode for quite some time and getting pretty darn comfy there. It's time for some sprinting. So, I am committing today to picking up that pace and challenging myself to adhere to a stricter guideline to see the results it generates.

Many of you may be rationalizing and telling yourself, "this is her JOB, of course she is going to be like this". Everyone needs a challenge. Prove to yourself that you can step it up this month. See just how good you can feel and how close you can get to your optimal body.

Remember that weighing and measuring food sends people over the edge - don't do it if you know you fall into this category! My goal for the majority of you is simply QUALITY! Those of you still lying to yourself about oatmeal, wine and whole wheat...STOP! Trust me....please!

I'll keep you posted...

Far too long!

2009-10-07T20:13:00.002-05:00

My commitment from today on is consistency in posting to my blog. Funny that I haven't posted here in so long and now that here again the floodgates are open and I have so much to say! Where to begin.

Tomorrow is a big day in our personal business in CF. I will officially post on it Friday...stay tuned. There is much excitement in store and big steps ahead.

I am making big strides in more than the business these days. My training has been extremely focused and my commitment to paleo/ zone has been better than ever. Since returning from the CF games in Aromas in July I have been fortunate enough to have Level 2 Coach Bill Shockley programming and coaching me. We have been working my weaknesses, getting me stronger, breaking me down and building me back up. Whatever coach tells me, I do it...often with a few complaints, but nevertheless, I do it.

My mental strength and fortitude have certainly strengthened. I use my CF mentality in so many aspects of life - kids, business, being a wife...I will continue to post my journey - both celebrations and struggles.

I am sitting on my couch reveling in the fact that tomorrow is the first day I don't have to get up before 7! I will force myself to WOD after my last morning class tomorrow. Mentally it kills me to wait, but my body performs much better after a few hours of mobility. Plus, sleep is crucial and I am screaming for it right now. Today was rest day - Rest days are sacred, good nutrition and plenty of recovery methods are paramount.

I'm getting my mind wrapped around the WOD for tomorrow:
30 OverHead Squats @75#
30 Pushups
30 pullups
30 OverHead Squats @75#
and downloading some new tunes for motivation.

More to come....

PROGRESS

2009-05-05T12:15:00.003-05:00

There is nothing like progress. I expect it, yet every time I experience it, I am caught by surprise.

I was looking at some pictures from 4 years ago, very much pre-CrossFit and it had me thinking about how much progress I have made as an athlete. It can be easy to get hung up on all of the areas in which I am falling short, be it my diet, strength, mental toughness etc. However, stepping back and looking at the big picture captures so much of the progress that has been made.

This past week was a window of so much improvement at Mpower. Squats that I worried would take years to correct, kipping pull-ups that people had written off as impossible at one time, rockin' times that had people going beyond what they knew as their limits. It was all more than amazing.

Of course, all of this progress begs the question, "What's next?" Once we start to see what is possible, it's only natural to look to even bigger and better things that might not have been on our radar previously. Progress is not only something we measure in weight, time and form. One of the biggest areas of our lives that we must be sure to make progress on is our attitudes and our willingness to become 'better'.

I challenge you to take a step back and look at the progress you've made, not only at CrossFit, but as a human in your life. On a personal note, here are some of my observations of my own journey:

- Coaching: I no longer refer to myself as a trainer. Coaching is an art that I have been developing for 10 years and will never perfect. Progress is knowing movements, form, corrections, faults, cues and motivation like it is an extension of the fibers of my being. Being a coach is not a hat you wear for an hour or two and then return to your other roles in life. It is a part of you and your personality that is woven in with the rest of what makes you you. Time, experience and a constant eagerness to learn is what accomplishes this integration. Over 10 years ago I had my first 'Personal Trainer' job at Bally's on Rt. 18 in East Brunswick, NJ. I would roam the floors of that place praying that no one asked me a question: "Look busy" was my mantra. Progress...

- Food: My first Starbucks drink was a "Grande Skim 6-pump Chai Tea Latte". For those of you who don't know what this is I'll indulge you. Chai is an extremely sweet concentrate of sugar (and some tea, I suspect) that is black and syrupy, it is then combined with the added sweetness of milk to create a drink that resembles something like liquid potpourri. However, the usual sweetness of 4 pumps of chai was not enough for me, so I would order 2 extra pumps in my drink of choice. "Sugar" you ask? You BET! I was as 'No-fat/ low fat' as they come and the less calories the better type of girl. Hunger pains equated to accomplishment. Thin was in. Happy? Energetic? Strong? Of course not! I was none of these things, just dazed and confused. This is perhaps my most proud category of Progress. Becoming focused on whole foods, eating to support strength and health is my current state. Balance and serving the body is paramount. Perhaps my current Starbucks drink will be a reflection of how far I've come: Tall Americano with a splash of cream. Fueling performance and health - what better progress could their be?!

- Athleticism: Where to begin???! If you assumed that no-fat/low-fat girl was a 60-min cardio type of gal too, you'd be right. I reveled in the fact that I taught, and participated in over 20 aerobics classes a week! Spinning, kickboxing, total body conditioning...you name it! Longer was better and strength was determined by the day of the week (back and bi's on Monday!). I will give myself credit that I was always seeking what was cutting edge and what would make me a better athlete. The progress was a journey to higher intensity, shorter bouts of workout, and more focus on strength. Finally, enter CrossFit. Mental toughness and unexplainable strength have been my progression. Perhaps the most progress I've made is the awareness that there is never a point at which you are 'strong enough' whether it be physically or mentally.

- Life: Here is the overlap. Life and CrossFit. Becoming more relaxed, able to handle what comes my way, up for a challenge, stronger. All progress in my life as a mother, wife, friend and business owner.

Take some time, revel in the progress you have made. What's next?

Awareness & Hard Work

2009-03-17T20:33:00.003-05:00

I am barely able to write this tonight after enduring what was "Murph" today. I realized after finishing that I coached myself to the edge. It felt unbelievably tough and coming in from the second run I could barely keep it together. Each workout affects us differently. However, giving 150% should not have felt so unfamiliar. That begs the question, am I not pushing myself most of the time. And yet another question, have I been unaware of this until now?!!

Awareness during the workout, all be it difficult, is critical. Most importantly, we have to be dialed in on the integrity of the movement. Spacing out and accepting questionable results is mediocrity. The same is true for the awareness of intensity. Unlike form which is objective for the most part: Did the hips go below 90 degrees and was there a lumbar curve etc., awareness of intensity is a gray area.

Ultimately, to get results, intensity is where it's at. Be aware if you are falling short of what you are truly capable of in this department. Your results will reflect this. Closing the gap on 'hard work' and 'everything you've got' is a challenge. But so is everything in CrossFit, right? Dig deep for it. Don't settle.

It is no surprise that CrossFit is a metaphor for life outside of workouts in almost every way. This is no exception. Don't go comatose in your life. Have awareness, be honest with yourself, take responsibility. Get the results you are looking for by going the extra mile...or 2.

What we offer

2009-03-11T20:20:00.007-05:00

Today I went to the grocery store. I ran in with two kids in tow after having just completed today's workout: a 30-minute wod that I moaned my way through. I complained about my skin rubbing against the mat with every sit-up. I sighed looking at the clock moving ever so slowly, I hoped it would all be over soon. In between the pullups, dips and situps, I shouted at my kids to 'get off those rings','scoot out of the way', and 'stop running around'. After the clock stopped, the 4 victims hopped up, congratulated each other on the solid efforts made and packed it in.

This particular trip to the grocery store left me with more to chew on than just dinner. I ran into a friend and with her was her 22-month old little girl. As all little girls are, this one was special. However, special in more ways than one - perhaps one of the most unique things I learned about her was that her one leg had been amputated recently due to a irreparable bone complication.

For the remainder of the afternoon and evening, I couldn't stop thinking. Thinking about adversity, challenge, suffering, fortitude, and perseverance. At our affiliate gathering this year, a well known young man by the name of Kyle Maynard spoke. Kyle was born with a rare condition called congenital amputation. Essentially he was born without arms and legs. Today Kyle would make our best attempts at a workout look like his warm-up. Having been on Oprah, Larry King, and an ongoing tour of speaking engagements, he said that there was something special about speaking to the CrossFit community. He felt that we were a community that could relate to what it means to overcome and push through what challenges us. It does not need to be stated that no WOD could ever begin to demonstrate the strength it takes to conquer the obstacles he has. However, walking away from that little girl today, I felt empowered that we create strong people in our 'box'.

Strength is perhaps one of the best adjectives one could hope to be described with. The physical strength never ceases to amaze me in CrossFit. Watching the progress that has presented itself in a matter of months with my clients is at times unbelievable. Seeing someone conquer a box jump for the first time, a solid pull-up that drives the chest to the bar, a deadlift that causes the onlookers to roar in excitement. It is something that everyone should have a dose of in their 'workouts' and more importantly their life.

The real progress and limitless capacity for strength is not with the body however. It is in the mind. Confidence, self assuredness, the attitude that everything is possible is a skill that many go their entire lives without. To strengthen the abilities of the mind and soul is the true goal in the CrossFit program.

But this is something many of you have heard before. The real question that boggles my mind in all of this is 'if this is what we offer, why do people settle for mediocrity?' It's not mediocrity compared to someone else, but rather with oneself. Most people are in a constant state of 'finding themselves' and figuring things out. Parents want to be great role models for our kids and teach them about integrity. Staying comfortable and in a rut is not living and a dead end workout is not making use of the incredible body that we have been handed.

I have learned so much about myself, my abilities, my life and my family by being a CrossFitter. Imagine what our community would be with more people participating in little doses of what we offer?

In this life there is no time for pettiness, for envy over someone with better abs at the gym, for one moment of taking for granted what we are capable of. I will go to bed tonight thinking of that little girl and hoping that I see her again in one of our CrossFit kids classes because I know that it will be the best gift someone could give her.

First of many

2009-03-02T16:23:00.002-05:00

The coaches of Mpower will be starting their own blogs over the course of the next month. This surge of expression, postings and musings leads to the inevitable question, "What is with all of these blogs?"

Blogs are an open forum opportunity for expression. There is so much that surrounds the quest for fitness, health, beauty and happiness. If it was a simple equation, we would all be the leanest, fittest, content race on the planet. I will get right to the punchline, it is not that simple and we are not all content.

The thing that is even more crazy is once you think you have it figured out and down to a science, something comes out of left field to remind you that you are human. Acceptance, error and living in the moment now become the real challenge. I write about this today because I've had a weekend that began with taking some risks to veer off my usual diet. "A few of these won't hurt" led to "Well, I deserve a few more" led to "Crap! What have I done?!" This is life.

Getting 'off track' is par for the course. One could argue that it is part of training and becoming stronger. To be able to get back on the horse, brush yourself off and start with a fresh perspective takes some mental fortitude. True failure comes when someone gets pulled into a downward spiral of beat up.

So, take a deep breath, look at the whole picture. If you feel like you are 'off the wagon' in any one part of your life it's simply a chance to look at what's going on. Is there something off balance? What do you need? If you can't get back on track alone, reach out for support.

One of the most amazing things that drew me to CrossFit was how supportive and filled with integrity it's participants were. Unconditionally accepting, yet simultaneously encouraging you to exceed your own expectations. That, my friends, is community. I am so proud to be part of this community and draw strength from each of you everyday. Thank you.