WODs & Well-Being

May 9, 2013 Oh what a beautiful morning, oh what a beautiful day!! I was really really excited to see the WODs released last night and read about the standards. Of course the terrifying feeling of not having a muscle up has passed through my head over and over... and that is one BIG fish I have to learn to fry... and quick! Now, the way they have structured the WOD's this year for teams is  little different. There are two WOD's every day. Each of the 6 teammates will have to complete at least one WOD a day that will also include the rest of the 5 teammates. The second (or first) WOD on each day will be just one man and one woman from each team. All three of each gender have to perform one of the 2 person workouts and all three of the 6 person workouts. It was pretty clear that of the three, day two was right up my alley. I can do Jackie, but I have tough time with pullups. I would be ok with the walking lunges and oh presses... but my double unders and handstand pushup...

February 6, 2013 WARMUP: 3 Rounds - 1 Gym Length Bear Crawl - 10 Spiderman - 10 Shoulder Dislocates - 10 Air Squats - 1 Rope Climb 1 X 9 Fundamentals w/Bar WOD: Bother 21-15-9 - Clean (95) - Double Unders **3 Min Rest** AMRAP 8 Min - 10 Cal Row - 20 BK Swings (1pd) .

January 30, 2013 So, yesterday I happened to stumble back onto the “Run for the Diamonds” facebook page. I “liked” it when I had signed up for it looking to see if there were any tips for running oodles and oodles of miles… or perhaps what the course might be like. However, I found it to be a pretty stagnant page that occasionally someone posted something on (having nothing to do with the run).   As it got closer there were some posts about counting down the days and how excited people were. Finally race day, people were posting how inspiration it was to see all the runners, people posted pictures of people they knew and tagged the page so they appeared there… Other than that, it hasn’t moved much. I noticed that there was a post (because FB likes to tell me these things without my asking) that said “the finish line photos are up.” Oh boy. I never did write a post about the run. I was sort of in a blogging slump back in November/December. Things were going really well for me ...

November 7, 2012 22 Days of Thanks 2012 - Day 7 I am thankful for my mistakes. Every mistake I have ever made in my life has made me the woman I am today. Some made me stronger, some made me smarter, some made me wiser... some were stupid, some were accidental and some were simple and innocent... whatever the mistake, it is a part of my life. I have learned from them and I have never let them defeat me. I have made many and I will make many more mistakes in my lifetime. However each and every one of them have made me, me. Without mistakes I think life would be pretty boring!   WARMUP: Row 500m 3 Rounds - 5 Burpees - 10 Walking Lunges - 10 Shoulder Dislocates - 5 Inchworms Group: Burgener Warmup & Toes to Bar  WOD: "Smoke and Mirrors" 21-15-9 - Snatch (55) - Toes to Bar - Handstand Push Up (1 abmat) (15:15) SKILL/STRENGTH Core Circuit 3 rounds not for time - 10 GHD - 10 Hollow Rocks  - 4 Turkish Get-Ups .

**Had to post some of the few dates I missed back in June/July for my archive** July 18, 2012 WARMUP: 3 Rounds - 200m Run - 1 Rope Climb - 6 Turkish Get-Up - 9 Abmat Situp - 12 Spiderman Group: OH Press WOD: Diane 21-15-9 - Deadlift (155) - HSPU w/Black Bands (3:21) SKILL/STRENGTH Press 5-3-1 65, 70, 75 (8) .

July 25, 2012 This morning at the gym was another fantastic WOD, but one of the things that stuck out to me most was the skill/strength session. This morning it was “death by hand release pushups.” I have explained this before, but in case you forgot a “death by” workout is one rep in the first minute, 2 in the second, 3 in the third… and so on until you can not successfully complete the amount of reps in one minute of time. Typically when you know you can do 10 reps of whatever the exercise is, you do the sets adding 2 to each minute, so 2 the first minute, than 4, 6, 8 and so on. When you first start out it seems really easy, one rep of most exercises in 60 seconds leaves you plenty of “rest” time for the rest of the minute, however when you get to the 8, 9, and 10 sets you are usually working back to back, so it can be very difficult. All of the CFW athletes (and crossfit athletes in general) work really hard, and its only natural that the people you WOD with daily or even...

April 28, 2012 WARMUP: 3 Rounds - Row 250m - 10 Hollow Rocks - 10 Leg Swings 2 Min Squat Sit 2 X 9 Fundamentals WOD: "Chop" 400m Run 21-15-9 - Front Squat (95) - Ring Dips (small blue band) 400m Run (My Time 10:10) .

March 14, 2012 Sometimes you just have to "let it go." Let go of all the crap that bothers you. Let go of all the dead weight in your life. When something bothers you... figure out why and if its not worth it, let it go. Relationships that are strenuous and constant battles... let them go or learn to live with them the way they are without having any crazy expectations. Money issues, family issues, work issues whatever it may be... its all about learning how to deal with the issue and not letting it get to you. When something happens that it out of your control sometimes you just have to grin and bear it and sometimes you have to just.. say it with me now... LET IT GO... Yes, this is me... the mother of all "hold it all in and use it as fuel for later." I am trying to teach myself to follow the above advice. I have to... there is no time in life for unhappiness. There is no sense in "settling." There is to much good and to much life left to be...

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 ...