WODs & Well-Being

November 30, 2011 Today was a tough one. One of those "what doesnt kill you makes you stronger" days!! We have learned that when the WOD is posted and its for a certain amount of rounds, if there are 3 its heavier weight (usually) and if its 5, its lighter weight (usually). Today the WOD on paper even looked difficult, as most thrusters are never a good time! But, when that alarm went off I was ready to head to the gym and face the challenge! I was pleased to have company for this mornings WOD. J and T were both there. We are starting to be the "steady" Wednesday morning crew! We all got right into the warmup and got our bars set for the WOD. I knew I was going to do the thrusters prescribed. So, 80lbs right onto the bar. I also got the Rx kettle bell, 1 pood (36lbs) ready... and my silly green pull up band. There we have it, I was ready. Talk about insanity. It was hard, I was sweating, I was grunting and I was loving every second of it! The guys working with

November 29, 2011 WOD Love had that posted on their FB page today and I love it! I think everyone should print that out, hang it on their mirror and really think about what all of those words mean. I have been working on this for a long time... and its still a work in progress. Its so important that we take our strengths and our weaknesses and embrace them. Be the woman (person) that you are. Its the only thing in life you have complete control over! Imperfections are what make us perfect. Its such a constant reminder in society how we look, what we say, how we act. Even with our husbands, wives, or parents and our friends... we want to fit our role "perfectly." We want them to always want to be with us, we want to always look great for them, we want to always say the right thing. The reality is... its impossible to be "perfect" for someone. There are always times where you (or at least I) say something stupid... I certainly dont look my best all the time... I

November 28, 2011 This is going to be a quick post today. I had a LONG day even though I took a vacation day from work. I still got up and went to the gym for my usual 5:30am workout, but there was no "relaxing" for me today after that!! I also spent most of my night updating my food blog ( HERE ) with lots of great recipes that Hubs and I have tried. The two that I wanted to point out most are the Bacon and Sweet Potato Breakfast and what I am most proud of, Protein Bars . I mean... look at these bars!! They came out FANTASTIC!! So, why all these "egg-less" recipes. Well, I think I am developing an allergy to eggs. Ok, maybe not an allergy, but certainly a sensitivity to them... due to the fact that I was up to 20 or so eggs a week with my post workout egg muffins as well as eggs some nights for dinner, it was getting to be a little too much. I am cutting them out for two weeks to see if my skin clears up. We shall see... its been one week and things are lo

November 27, 2011

November 26, 2011 We knew after Turkey day that the WOD was going to be a tough one... we also knew when we woke up this morning and K and M had no posted any details about the WOD on the website that it was going to be a doozie... and the third give-a-way was when we got to the gym and KP and T met us at the door saying "we wont tell them you are here, turn around and go home... you wont be sad!" So, what was it... it was "Bull"... this is a hero WOD named for U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana,  who was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina. He was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.  http://www.crossfit.com/mt-archive2/007339.html He must have been one hell of a guy as this was one of the (if the THE) hardest WOD we were about to face. We chatt

November 25, 2011

November 24, 2011 24 DAYS OF THANKS #24 - I am thankful for my family. That we are blessed enough to have had a wonderful Thanksgiving feast today. That my Mom and Dad and I continue to carry on the traditions that we have held for the 31 years of my life (even some of the painful ones that we just smile through when we think of my brother). That Hubs and I have been able to start our own traditions and look forward to future Thanksgivings building more of those. That we have a dedicated time to take away from our "busy" lives and really dedicate time to our families. To think about all that we are thankful for. To think about those we have lost that we were thankful to have had in our lives for the time they were with us. I am a lucky woman for all of those things I have listed over the last 24 days... Now begins the holiday hoopla... but I am going to let my turkey digest before I step up on my soap box. I am just happy to hear that there are a few people out ther

November 23, 2011 24 DAYS OF THANKS #23 - I am thankful for my Dad. My hero, my protector, my best and worst critic. He taught me honesty, respect, determination and humbleness. He inspires me to give my 110% at everything I do, big or small. There isnt a task I cant accomplish if I put my mind to it. He is a solid rock for my mom and I, and is always there for us when we need him. He has worked hard his whole life to provide for us. He is the strongest man I know, been through more than most in his life, yet always comes out with his head high on the other side. I am proud to be a Zawacki and I am proud to be just like my dad. When T and I arrived at the gym this morning we were greeted by M. He had posted one heck of a warmup for us!! Everything from burpee pullups to wall walks!! I was really really happy with myself that I was able to do the burpee pullups without an assist band. I am closer than I think to a pullup. I really want to focus on a dead hang pullup before the

November 22, 2011 24 DAYS OF THANKS #22 - I am thankful for my Mom. She is the most important admirable person in my life. She has taught me how to be an independent woman, how to stand on my own to feet, how to be compassionate and loving and overall how to be the woman I have become. She is my best friend. The one I argue with most, however the one whos opinion I value the most. I seek her advise, listen to her opinion and talk to her about everything. I am one lucky lady to have her as my mom. I can only hope I am half the mom my mom is when I have children. Todays WOD was awesome. Again... right up my alley. KP and T were there to WOD with me which is just more determination to kick its ass!! I love dead lifting so todays body weight deadlifts were great!! One thing, is the fact that my BW has gone down, but another because I get such a high over lifting heavy. After the warmup was done I was ready.... Still sore from the run, even more sore than Monday, i was geared up.

November 21, 2011 24 DAYS OF THANKS #21 - I am thankful for my "fortune," as small as it may be. That I do not "want" for things that are necessary in life. So what if I cant afford a new pair of shoes or a vacation right now, I can afford to put food on my table and a roof over my head.  This evening I was totally humbled as I volunteered at a local food pantry to help hand out Thanksgiving Dinner supplies to over 150 families. I was at the end of the line, handing out loaves of bread (sort of ironic since I havent had bread in weeks). All of the wonderful people who run Loaves and Fishes were in such great spirits as the showed all the volunteers how the food "shopping" was going to go through the pantry. I talked to many of the families who came through, lots with smiles as I handed them a simple loaf of white bread. They were going to be able to go home and make Thanksgiving dinner with all of the wonderful donated foods from the pantry. It re

November 20, 2011 24 DAYS OF THANKS #20 - I am thankful for my husband. For the changes that we have made in our lives recently and that we are standing behind each other and support each other. When we start to doubt ourselves we are both there to give the other a boost of confidence. When we are being challenged we are both there to push each other to complete the challenge. Most of all we are both there to tell one another how great of a job we are doing and provide a little ego boost every now and again. Today was the day... I got up and instantly couldnt get the thought of the race out of my head. It was going to be a long morning if I couldnt change that. I tried to relax, I took a shower, got dressed and came downstairs for a cup of coffee. Hubs was out at his Crossfit Certification Course (yay!) so I was on my own. It was great because I was able to do what I wanted to keep my mind clear... but not going to lie, it would have been nice to have him here to encourage me

November 19, 2011 24 DAYS OF THANKS #19 - I am thankful for my education. That I was lucky enough to be accepted to a four year college and graduate with my bachelors, than continue on to receive my masters. Hard work, dedication and lots of long nights and painful drafting/study sessions aside I am so thankful I had the opportunity to do what I want to do with my life. Today was another PERFECT example of why I love crossfit so much. A, KP, K, and J were all at the gym at 8:00 this morning. We wanted to get in our WOD before starting the day. J had a different "make up" workout to do, but was ready to face the music (literally, since we have a killer Saturday morning playlist) with the ladies! I was there to face "Seventh Heaven" I was ready for this one and really excited. Seemed like it was really up my ally with thrusters and rowing. It was going to be a good one too because A and KP were going to be WODing with me. After we moved the rowers around and ar

November 18, 2011 24 DAYS OF THANKS #18 - I am thankful for my faith. That I have an understanding (whether its "right" or not, its my own understanding) of life and death. Not that I have it all figured out, and I dont question it every not and again. Unfortunately I have been tested over and over in my short 31 years with the question of why someone was taken to soon in life, while on the other side reminded of the blessing of new life as my friends and family have babies. Why things happen the way they do and who determines the outcome. I am thankful that I was raised with a strong faith and hold my beliefs close to my heart. It must be 12:00am, for some reason between 12:00 and 1:00am I have the hardest time sleeping. Up and down, awake asleep... than it throws my whole night off. Happened again last night. Not sure whats causing it, but once I am up... thats it for the night. I toss and turn until the alarm goes off at 4:45. Today... I just didnt fight it, got right

November 17, 2011 24 DAYS OF THANKS #17 - I am thankful for my comfy clothes. Whats better than a hoodie and pajama pants? So thankful I can come home after a long day at work filled with dress pants, sweaters, high heels and jewelery to my favorite hoodie. Kick off my shoes and walk barefoot... throw my hair in a pony (even if it is a tiny one) and relax for an hour or two.... ahhhh... feels good! I dont really have much to say today. It was a long day and I am exhausted. Still havent been sleeping so well. Not quite sure why. I know I am working plenty hard and am tired when I lay down, I just cant make it through the night without waking up. Today was an off day and I am really looking forward to making up the WOD on Saturday! Looks like a good one! I am feeling less sore than I was, but I am really getting anxious for Sunday... 5 miles...maybe thats whats keeping me up... the Turkey Trot is... "running" though my mind... RUNNING IS FOR THE BIRDS!! Maybe I should

November 16, 2011 24 DAYS OF THANKS #16 - I am thankful for my new cell phone! Again, sort of mundane, but last night Hubs and I went out and bought ourselves birthday presents. Funny how dependent on technology we are now a days. What would we do without cell phones, and at this point what would we do without cell phones that have text messaging, voice mail, games, internet... and all that jazz. The new features of my phone make me happy, talk to text, blue tooth and "drive mode" make it safer for me to use my phone while driving... and they are pretty cool too! Hello new Epic 4G Touch...   Another horrible nights sleep... I am going to have to do something about that tonight. I know I am not getting to bed early, but I will get to sleep a little longer in the morning, maybe it will do me some good. I did have a little struggle getting up, but once I was moving I was doing ok. I arrived at the gym and to my surprise I saw 3 cars. Not only did the 5:30am crew consist of

November 15, 2011 24 DAYS OF THANKS #15 - I am thankful for music. Yeah, sounds pretty broad, but hey... this is my list! I am thankful for all music (even kinds I am not to fond of) in that it brings out so many emotions. Music can help in so many situations... for one, it gets me through the day. My radio is on all day at work. Second, there is nothing like a good song to get you through a WOD, and this Sunday it will hopefully get me through a 5 mile road race (still freaking out about this one). It can make sad times happy, it can comfort you, it can make you mad, happy, sad.... and it can spark memories, set moods... hell, music is pretty powerful! Here is am busting my butt to "who knows what" at the gym Friday during "DT." This is a 95lb push press. Music really helps push through a WOD. http://www.crossfitwachusett.com/ This morning was fantastic! Much better than I anticipated. I didnt sleep well again last night and woke up grouchy. I made myself g

November 14, 2011 24 DAYS OF THANKS #14 - I am thankful for the generosity and kindness of the people in my life. I am overwhelmed by the amount of "Happy Birthdays" and well wishes from my family, friends, co-workers and acquaintances today. Thank you all, seriously. I wish I could thank every person individually! This morning at 1:45am I officially aged into the "over thirty" club. Funny because last year when I turned 30, while I had the most kick ass surprise party planned by Hubs, I was in the worst shape and not really happy where I was with much in life. In the last year everything has taken a complete 180. I decided at that point, pretty much on this exact day a year ago that I was going to take control and change my life. I wanted to be happy. I wanted to do everything that I said I was going to do and I wanted to stop complaining about things that if I actually took control of they would change. Right away I went to work at what I was unhappy about

November 13, 2011 24 DAYS OF THANKS #13 - I am thankful for my my home. That Hubs and I have a place of our own. We are blessed with a warm bed and a hot shower every day and night. A kitchen to cook in, a couch to sit on, a washing machine and television... all things I know for sure we take advantage of. One of my absolute FAVORITE authors Ralph Waldo Emmerson... For each new morning with its light, For rest and shelter of the night, For health and food, for love and friends, For everything Thy goodness sends. ~Ralph Waldo Emerson For flowers that bloom about our feet; For tender grass, so fresh, so sweet; For song of bird, and hum of bee; For all things fair we hear or see, Father in heaven, we thank Thee! ~Ralph Waldo Emerson Enjoy the rest of the weekend!!   http://www.naturephoto-quotes.com/2011/09/nature-is-our-asylum.html "Nature is the beautiful asylum to which we look in all the years of striving and conflict as the assured resource when we are drive

November 12, 2011 24 DAYS OF THANKS #12 - I am thankful for my love for food... that I was raised with an appreciation of many different types of food and "lucky" enough that I really enjoy pretty much every type of food that gets put in front of me. I have always been pretty adventurous with foods and always say that I will try anything at least once. So far I cant really think of one thing that I have tried, that I wouldnt try again. There are of course a few things that I dont like... but nothing that I absolutely hate. Hubs and I decided years ago that we would go out and try sushi. We were totally hooked and could probably eat it at least three nights a week. We had a "favorite place" that we frequented and even knew the name of the owner and other regulars. Since starting Paleo we have not had sushi. Even on our days off, we have been opting for a bunless burger, a home made pizza and other non paleo foods. We are both Scorpios (which can either work fo

November 11, 2011 24 DAYS OF THANKS #11 - I am thankful for the Veterans as well as all active duty military. I dont even have words for your braveness and commitment to keeping us and our country safe. My heart breaks for those who have given the ultimate sacrifice, may your families find peace in knowing so many people pray for you daily. My grampa and dad were both active military men who served in the army. They are both my heros... Heres my Grampa... I miss him... Yeah yeah yeah, I took today off from work and still had to support my "addiction" by waking up at 4:45 and getting to the gym for my 5:30am workout. Some people may think I am nuts, but I really enjoy starting my day that early... I have things I want to get done today and since I asked K and she said "no problem, its no different from any other Friday" I went for it. I am so glad that I did. Really, if I was to sleep later I think I would be more tired and just totally thrown off for the day

November 10, 2011 24 DAYS OF THANKS #10 - I am thankful for my rest days. Every once in a while you need a day to take a break. Rest days from the gym are necessary for recovery and to reduce the rick of over training. Its nice to take rest days in life where you just do nothing, lounge around and let yourself relax. Clear your head and go someplace in your mind that you love and never will forget... This is my favorite picture from our trip to Mexico. I took it one morning during breakfast... it was just breathtaking... calms me down, makes me relax and takes me back... I LOVE CABO!

November 9, 2011 24 DAYS OF THANKS #9 - I am thankful for Dunkin Donuts. I know it sounds cliche... so I will clarify that really I am more thankful for the fact that its right across the street from my office. We use it for many different necessary distractions to get through some days at work. There are beautiful days like today when we can walk next door and get an iced coffee to enjoy the sunlight for a few minutes, there are some days where we are so crazy that we have to take a break to recharge... and of course there are those days where you feel like you are going to explode and need to "get out" for a few minutes. Thank you Dunkin Donuts you make the day go by! I will start off today by saying a big HAPPY BIRTHDAY to Hubs. Ten years ago this very day I was in a pretty sad place. My friend asked me if I wanted to go out to dinner to celebrate his friends birthday. I agreed (since I didnt know anyone) and he assured me that he was not setting me up. I sat next to

November 8, 2011 24 DAYS OF THANKS #8 - I am thankful for my coaches. That they have all the faith in me and stand behind me and push me every step of the way. That I was lucky enough to find a great gym with successful and inspiring people to lead me to be the athlete that I want to become. They give 100% of themselves for each of their members and it shows. Thank you!! What a day. It was long and it was sore! Still feeling that Saturday morning run that Hubs and I did! Its been a while since I had run that much! Piled on top of that was yesterdays deadlifts!! I was exhausted when I got up this morning. I felt like I fell asleep ok, but I woke up at 4:00am sweating (it was warm last night) and couldnt fall back asleep. I tossed and turned until the alarm went off, than I wanted to stay in bed. Isnt that the way it always goes! Rest assured, I did not stay in bed. Thats the one thing about crossfitting that I love... its an addiction. I need it. I know I need it and I know that

November 7, 2011 24 DAYS OF THANKS #7 - I am thankful for the children in my life. For those that are already here bringing joy and smiles by the minute and just as much for those that are on their way!! The things that they say, their laughter, their smiles... and their hugs and kisses are a recipe for happiness!! There is nothing better than a big hug and an "I love you" from all of my girls and big sloppy wet kisses from the little prince in my life! I surround myself with their pictures on my desk at work and whenever I need to smile, there they are. Auntie Sarah loves you all! Well, its time to unveil the "cut." Its a whole new me!! This morning I had a feeling it was going to be tough to get out of bed. Hubs and I were both really sore all day yesterday from our home made WOD on Saturday. We spent the day cleaning and getting things organized at the house, he went food shopping, I did laundry, than we did lots and lots of cooking. Didnt get to bed til

November 6, 2011 24 DAYS OF THANKS #6 - I am thankful for my friends. I have been blessed in my life with some of the best friends that I could ever imagine. We pull together in good times and in bad. We have grown with each other for years and experienced every emotion together. We have stood by each others sides at times of happiness, as well as times of loss and sadness. We are each others leg to stand on, shoulder to cry on and people to smile and party with. There is a bond that is unbreakable. We are growing together as a family while we all grew from "kids" to "adults," our numbers have also grow with girlfriends, boyfriends, wives, husbands and children. They all bring joy to my life in their own way. I am one lucky lady. I thought I would share some of my favorite quotes about change... making these changes in my life I have been thinking a lot about how some people (and even myself at some times) are so reluctant to change. Change is the law of lif

November 5, 2011 24 DAYS OF THANKS #5 - I am thankful for my health. I am thankful for the fact that I can give to those who have become ill and are coping with their illness. Last night I decided it was time to go what I could... to give what I could to someone in need. I cut 9 inches off my hair to donate to " Locks of Love ." From their website "Locks of Love is a public non-profit organization that provides hairpieces to financially disadvantaged children in the United States and Canada under age 21 suffering from long-term medical hair loss from any diagnosis. We meet a unique need for children by using donated hair to create the highest quality hair prosthetics. Most of the children helped by Locks of Love have lost their hair due to a medical condition called alopecia areata, which has no known cause or cure. The prostheses we provide help to restore their self-esteem and their confidence, enabling them to face the world and their peers." I am b