WODs & Well-Being

January 31, 2012 Holy crap, where did the month of January go?! When I arrived to work this morning after a great 5:30am ass whooping, I opened up my email and was greeted with a fantastic message. Within this message was a quote... now...  I was more than flattered that this person read the quote and thought of me, but in addition to that, it couldnt have been a more perfect morning to receive it. “Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual and regular top ups." How true is that. It basically sums up the emotions and thoughts I have on motivation in two sentences. Its human nature to crave things that make you feel good. When you get that feeling, that "high" from doing something, anything... from something as simple as making someone laugh, to lifting a personal record weight,  you just cant wait to get back in and do it again. I have talked before about habit and starting something, keeping with it even if it

January 30, 2012 24" Ruler... 24" Necklace... 24" of Snow... 24" Rims... 24" TV Last but not least... the 24" Box!! Todays WOD was such a great challenge!! Its no shocker that I love me some front squats... and today they were in the WOD. Its the first time that I have done them for speed/time, typically we do them as a skill so I was excited going into it. Clearly from the title, and the pictures... the WOD also included 24" box jumps. The box jumps can certainly be intimidating. Lately we seem to be using the 20" box a lot in the workouts. I have been trying to "master" the quick "down-up" on the box jump vs the "down-rock-up" that I was used to. I have been doing pretty well with it on the 20" box and today it was time to attempt the 24" box with the same method. I started on top of the box and hammered through all 21-15-9 with no breaks! Front squats at 105 was challenging, yet do-abl

January 29, 2012   WEEK 3, DAY 7: Paleo Challenge Morning Coffee (Black) Breakfast - 3 Eggs, 2 Pieces of Bacon Lunch - Garlic and Jalapeno Burgers with Spaghetti Squash and Avocado Pesto Dinner - Chicken Topped with Crispy Prosciutto Snack - Paleo Banana Bread Muffin

January 28, 2012 This quote is by Zig Ziglar, an author and motivational speaker... he has a lot of great ones, but this really sits with me today. When you think of it, you can apply it to anything in life. You can never get good at something without starting it, you can never get better at something if you didnt suck at it first and you can never improve if you dont work at it, whatever it may be, and embrace the challenge and push on. I have been feeling fantastic since the start of crossfit, I am pushing my limits as far as I can. I have done things I never thought I would be able to do and lifted weights I would never have imagined doing at "traditional" gym. But, as I have admitted in the last few weeks, its much easier and much more fun to work on things that you are good at than those that you are not so good at. The problem with this, is that in crossfit its all about being well rounded and able to perform all of the prescribed exercises (well, it is for me beca

January 27, 2012 Oh no is right!! This is exactly what I was thinking when I looked at todays WOD. Last weekend one of my skills that I wanted to work on were double unders... but... I didnt. I started to, but instead I decided to work on some things I "suck less" at! Yes, more enjoyable... but no... I didnt get "better" at anything. K warned me and I realize that I need to work more at those things that I dont enjoy so much so that maybe I will begin to enjoy them! I cant participate in the opens if I cant perform the skills I am lacking. No surprisingly today was really really hard. Not hard because it was heavy weight, not hard because there was lots of cardio... hard because there were 3 rounds including 75 double unders AND 12 pullups! Yikes...Unfortunately/fortunately T and I have the same issues with the dreaded double unders, but we both pushed through and did our best... I did attempt all 3 rounds of 75 double unders (it was a sad sad sight) and I also

January 26, 2012 WEEK 3, DAY 4: Paleo Challenge Morning Snack - Paleo Banana Bread Muffin Morning Coffee (Black) Morning Snack - 2 Egg Muffins Lunch - Leftover Skirt Steak with Brussel Sprouts Afternoon Coffee (Black) Afternoon Snack - Lara Bar Dinner - Crock Pot Chicken with Mushrooms, Onion and Sauce Late Snack - 1 Paleo Banana Bread Muffin, 1 Pumpkin Goodness Bar 

January 25, 2012 When we were babies we crawled before we walked... when we have to reach something under a table we may crawl down on the floor to get it... and lets face it, there are many of us who have crawled into the house, or up the stairs, or into the bathroom on nights that we cant quite remember. BUT today, today we did a different kind of crawling... Ever see a bear crawl? This morning was a great workout. In fact when I was done I thought "my legs havent felt like this in a long time." I was standing on jello!! Dont get me wrong, I have had plenty of soreness and plenty of tired leg days since staring crossfit, but today was a little different from the norm. K said it best when T, J and I started on the 3...2...1...GO this morning. "This one is all about the stamina." It was great because I was actually able to see how far I have come with my cardio. I feel like I didnt slow as much as I use to and I didnt take any water breaks at all. I just kept

January 24, 2012 I said I would do it... so I am HERE is the link to the post in which I said "I will conquer pushups and pullups, you wait... I cant wait to link to this post when that day comes." Today, thats what I did... 100 Kipping pullups as part of the WOD. They are still pretty sketchy and they are not always over the bar However, I am there...I am doing it!! I looked back at some old posts for a project I am doing. I had to share this one as well... on August 19th I wrote the following... "The pullups are my second arch nemesis... to the pushup. However after a quick break I jumped right into the skill exercise of the day. It was exactly like the progression workout I did with K for my push-ups on "goat" day, but with pull ups. So there we go, 55 pullups in 10 minutes... OUCH! But, I did it. With lots of encouragement from M and K, it was pretty easy (but not easy at all). When I finished my arms were like jello... my clothes were soaked...

January 23, 2012 Think about it. When you are lying in bed, think about it, when you get up in the morning, think about it. Life. You are in control of your own life and the way you live it. I am getting pretty BIG into this whole "positive attitude thing." I have to say, its sort of working wonders. I am trying not to downplay my advancements and achievements with negativity. I am trying not to let the "little things" bother me. I am really trying to think about the reasons why things "piss me off" and asking myself... "is this worth the energy." See, I am really starting to believe that we have more control over these things than we like to admit. The way we handle and given situation can be the backdrop for the rest of the day. AKA, you have a bad day at work so when you get home the fact that you dropped the mail walking from the mailbox to the house all over the we ground sets you off like a rocket. You... "I" can control th

January 22, 2012 WHAT A GAME!! THAT IS ALL... But really, I spent a lot of the day before the game baking and cooking with Hubs and uploading new recipes to my other blog. Check them out!! WEEK 2, DAY 7: Paleo Challenge Morning Coffee (Black) Breakfast - 1 1/2 Paleo Banana Nut Muffins Lunch - Garlic and Jalapeno Burgers with Sun dried tomato and mushrooms with a side salad, balsamic vinegar Appetizer -Paleo Chicken Fingers and Tomato Mayonnaise Dinner - Butternut Squash Lasagna Snack - Pumpkin Goodness Bar

January 21, 2012 We come in all shapes, sizes, ages, colors, backgrounds, heights, walks of life... you name it... but at CrossFit Wachusett... we are certainly one big happy FAMILY!! I absolutely love Saturdays at the gym. Having the ability to take your time, do what you have to do, work on the things you suck at for what seems like endless hours.... might seem like the suck, but in fact, its so enjoyable. It really helps that there is usually a great group of us who are all there doing the "same thing." We are all there to cheer each other on, celebrate a great PR and give a boost when its needed to get something we have been working on for a long time. Whats also great is that we get a chance to work with people we dont typically get to see. Everyone (including myself) has a schedule that we tend to stick with 99% of the time. Of course there is the occasional day off, or something where we might have to switch times... but lets be honest, not many people decide to

January 20, 2012 Coudnt have said it better myself.... There is no one in this world that is perfect. In fact there is NOTHING in this world that is perfect. Nothing in this life is free, you have to work for everything. The things that make us happy might be right in front of our faces... example, going out for a night with my friends, calling my mom and dad on the ride home from work, taking a vacation, writing a letter, giving a gift to my godchild. These are things that have instant gratification. When the act is made, the happiness is felt. There are also things that make us happy that might not seem so great "all the time" but the outcome, the pit stops in the middle and the start up are the happy times... example, I knew getting my Masters would make me happy. I was all gung hoe in the beginning, the middle had its extreme lows and extreme highs and the end... well, there was NOTHING like the feeling of passing that final Thesis Review and portfolio submission. If

January 19, 2012 I am a HUGE fan of Thoreau... and this is one my favorite quotes of his. Whats funny, is that I consider myself a pessimist (which might come as a surprise). Through writing and crossfitting I have actually found something in myself again that seems to have been missing for a long time. Not sure what exactly that is, but I like the fact that in some way through my writing I have a slight chance of inspiring someone to do something, think of their life in a different way, take a look at something that might be bothering them and speak about it or... maybe even join a crossfit gym (but thats just a bonus)... My problem is that I have an attitude. Clearly I am a pretty strong minded person. I want what I want... I do what I do... and I get pissed when something I expect to happen doesn't happen. While I consider this great quality to have when it comes to goal setting and achieving, sometimes I think I get in my own way. Admittedly, there are times when I am disa

January 18, 2012 Hubs and I DVR Biggest Loser. One of the reasons we love to watch it is because its "real" reality. Meaning, these people are working their asses off (literally) in front of the entire nation week after week. There is a purpose behind the reality show and its all real the contestants HAVE to do the work to get the results. While yes, they are on a ranch secluded from everything and everyone that they know, they are forced to follow the rules and go to the gym... but it starts them on their "journey" (hehe Hubs)... to a better life for themselves. Most of the contestants are not in it for the money, but for a better life. Some are of course... but I believe most just want to make a change and they know that this kick start it. This season the theme is "No Excuses." Think about it. There are a million excuses people use every day in getting to the gym or trying something new. I have heard 1000 times from friends or women at a conventiona

January 17, 2012 This morning at the gym I got a dose of my own medicine. KP and T arrived at the gym and we all warmed up together. I keep using any spare minute that I have to try kipping on the high bar and occasionally pull out a pullup or two, understanding that the more I try, the better I will get at it. I happen to get two kipping pullups in front of KP... she was as excited for me as I was for myself! Now, there have been a few mornings where I get on KP's case when it comes to weights. This is not to be pushy or mean, but to encourage her to do the prescribed weights because I know she can do it. It might not be quick, it might not be pretty, but I know she can do it!  At the end of the WOD, she gets through it and is very happy that she went for it. I dont even have to say anything anymore (not that I am the only one encouraging her, but I have dished it out and thats part of the story). This morning, the tables were turned. The second I did those two kipping pullups

January 16, 2012 Week on of the Paleo Challenge at CrossFit Wachusett is complete. I ended the first week with 3 points. Took one for the dinner we had on Friday night (including Newmans Own Balsamic Dressing, since the lunch meat is "occasionally" acceptable) and a point for both Saturday and Sunday morning's bacon. Its the "most paleo" bacon we can find, but none the less, it is still outside the parameters of the challenge. I am feeling pretty good after the first 7 days. Hubs and I as I said before were pretty "paleo" anyway... just not as strict as we are being now. The weekend was the hardest part and since we really didnt do anything, it wasnt any different from any other day. We did go to a party on Friday night, there was quite the spread of food. We faced the challenge by eating before we went, and both brought a black coffee with us so we wouldnt be tempted with beers or soda. Worked out well. A friend of ours from another CF gym is als

January 15, 2012 When I was a little girl my mom sung this song to me all the time. Back than, I thought she was singing Que "Sarah, Sarah" well... because... I am Sarah... and I was little. But now, knowing and understanding the meaning of the words, not only can I still imagine being 5 years old sitting with  my mom and her singing it to me, but I appreciate the lyrics so much more. When I was just a little girl I asked my mother, what will I be Will I be pretty, will I be rich Here's what she said to me. Que Sera, Sera, Whatever will be, will be The future's not ours, to see Que Sera, Sera What will be, will be. When I was young, I fell in love I asked my sweetheart what lies ahead Will we have rainbows, day after day Here's what my sweetheart said. Que Sera, Sera, Whatever will be, will be The future's not ours, to see Que Sera, Sera What will be, will be. Now I have children of my own They ask their mother, what will I be Will

January 14, 2012 Today was a skill day for me and what a day it was! K and M got a video camera for Christmas this year. So, what better use for it, but at the gym!! Athletes of all kinds use video to evaluate their performance and CrossFit is no different. If you are able to see what it is you are doing wrong it allows you to get a better understanding of the instruction to get better. A lot of times you dont even realize you are doing something incorrectly or inefficiently until you see it first hand. Last week during "scoop" we did thrusters... K video taped and honestly, when I looked back at it I almost thought that it was in slow motion!! I spent a little time searching some YouTube and found a great Annie Thorisdottir video to study her movement during thrusters. How she got the speed in the movement and what I was lacking. Last Saturday I was suppose to work on my speed, however the "battle with the pullup bar" was long and tiring, and I had somewher

January 13, 2012 It could be a good thing, it could be a bad thing. Sometimes it gets me in trouble and sometimes its the best quality that I have. When I was a kid, my brother hated it. As a teen, my parents werent to happy with it. As an adult, sometimes my husband cant stand it. It has caused friendships to get stronger or end. It has caused relationships to get stronger or end. It is not something that I consciously realized I did until adulthood, and sometimes, I need to thing twice before I do it. But I will tell you, I am VERY happy that it is a quality that I have. I have a big mouth. I say it like it is. Sometimes, I dont think about it before I say it (which is when it gets me in trouble usually), but sometimes, actually I think "most of the time" I am respected for speaking my mind and saying what it is I feel. I do my best not to hurt peoples feelings, start problems or cause trouble... but I will NOT let someone walk all over me, insult me, hurt someone I lov

January 12, 2012 A little "Sassy Sarah" for your snowy Thursday humor alert!! Yes... this is me... and YES, I was totally sassy... Circa 1993 - I just turned 13 years old... ahhh to be a teen again! WEEK 1, DAY 4: Paleo Challenge Morning Snack - A few slices of home made dried pears and apples on the way to work Morning Tea Morning Snack - 2 Paleo Banana Bread Muffins w/Almond Butter Lunch - Leftover Skirt Steak with Brussel Sprouts and Home Made Chimichurri Afternoon Tea Afternoon Snack - Lara Bar Dinner - Crock Pot Chicken with Mushrooms, Onion, Carrots and Celery

January 11, 2012 I am not sure how many people "follow" my blog... I dont get lots of comments on here, occasionally I get them when I link a post to FB. I am not going to stop posting to FB, so I am sorry to those I am annoying (if that is even the case), I have been asked by some to keep linking. But, having said that, if you click "join this site" at the bottom of my blog and I think all you have to do is write in the little code, you can get an automatic update when I post. I also have "buttons" to link to me on the CFW page, and you can always just make me a "favorite" on your browser. Please feel free to comment on here!! I would love to hear from you!! Now that I have said that, I can get back on track. "We can only be what we give ourselves the power to be." What an AWESOME statement. So true in so many ways. So honest and really a great motivator. If you dont believe in yourself and put yourself into whatever it is you ar

January 10, 2012 So, how long does it take to form a habit? I did some quick research and most of the answers that I found tell me that in 66 days you can "form a habit." This is done with repetitive daily motions... so, if you wanted to make your goal to have a glass of water before every meal every day... it would take you 66 days to do that without thought.... not sure I believe that, but thats what "they" say. On the flip side, "they" say that it can take 60-90 days to break a habit... thats interesting and of course purely depends on the habit that you are trying to break. One of the problems that I seem to have (both at the gym and in life) is that I get "used to" the way things are. I learned a certain way to do things, or taught myself the way I like things to be done and when that is questioned or I have to "unlearn" a certain thing... it proves itself to be very difficult. When I started going to CFW in the mornings so

January 9, 2012 Today is the first day of the "Paleo Challenge." Thats 6 weeks of strict Paleo for hubs and I. No, I am not pregnant (even though you wont see me drink for the next 6 weeks). No, this is not something we "have" to do... this is something we are choosing to do. The rules have been set by CrossFit Wachusett. There is a prize, but honestly, its not the prize that is my motivation for this one. Its a personal challenge, its a mental challenge and the satisfaction and results that will come from it are more than any physical prize I can be given. Whats the change? Hubs and I already pretty much eat Paleo already... Why change things up? Well because there is always room for improvement and currently we allow ourselves at least one "not so paleo" meal a week and occasionally we "stretch" the rules. We allow ourselves some sugars, protein powder outside of a 1/2 an hour of our workout and of course, there is the alcohol. We have s