WODs & Well-Being

May 3, 2013 Whats on the menu? Chicken Spinach and Prosciutto Bundles (find it HERE ) with Spinach, Strawberry and Avocado Salad (find it HERE ) How easy was it to make?   I have realized why people eat chicken so much... because its pretty easy to cook (after you get over the touching raw chicken thing, which I am doing really well at). I think now is the time to point out how NOT boring eating Paleo is. Now we could slap chicken and beef on a plate every day, but WHY?! There are so many great recipes out there. Give some of them a shot, one or two days a week make something out of the norm. Too many and you might get overwhelmed, but just TRY it sometimes. You wont be sorry (most of the time). Now, back to the question, it was pretty easy. I cut the fat off the boneless skinless chicken breasts and arranged them on the wax paper first, than did the mushrooms. I was trying to figure out hot to minimize the amount of times I had to touch the chicken and wash my hands. I...

April 5, 2013   Whats on the menu? Bacon Beef Butternut Squash (find it HERE ) How easy was it to make? So I really wanted something simple this week. I didnt want to have to come up with a side, or have sweet potato AGAIN. Came across this one and thought that there was no way I could go wrong with bacon, butternut squash and balsamic vinegar! Hello match made in heaven! I stopped and grabbed what I needed (at Hannaford, no more of that Market Basket mess). It was easy, I flew through the store because all I really needed was the beef, squash and onion. I think the hardest part to this one was cooking the butternut squash. Usually I peel and cube the squash when I make it and either have it that way or mashed. I have baked it, but not whole, which is the way this recipe called for. I cut it in half, scooped the seeds and put it in the dish face down with water like it said, but it took WAY longer that the 30 minutes it said it would to be soft enough to scoop. I made the...

March 19, 2013 WARMUP: 3 Rounds - Crab Walk - 10 Spiderman - 10 Ring Rows - 10 Sit Up - 10 Lunges STRENGTH: OH Press 2 X 5 @ 85% - 85 2 X 3 @ 90% - 90 2 X 2 @ 95% - 95 WOD: Crime Fighter 5 Rounds for Time - 30 Double Unders - 20 Air Squats - 10 HSPU (4 Rounds + 56 Rx) *Killed the double unders and learned a lot about mt HSPU's I needed this!! .

March 1, 2013 Today is the last day of the paleo challenge. I am not sure it actually did anything for me this time around. I think maybe a little muscle definition, but otherwise, not much. I think I am going to re-evaluate my regimen talk to M, K and Hubs, get their opinions and go from there. Overall, this mornings workout felt sort of like an "off" day. I couldnt get into my rhythm with the snatches and was all over the place. I added quiet a bit of time to that portion of the WOD. Just felt overall not so good. I will put it behind me and move on... tomorrow is another day. WARMUP: 3 Rounds - 2 X Shuttle Run - 5 Knees to Elbow - 5 Burpees - 10 Inchworms - 10 Ring Rows WOD: Isabel & Cindy w/15 min clock - 30 Snatches (95) **than** AMRAP with remaining time - 5 Pullups - 10 Pushups - 15 Squats (4:00/8) SKILL: Ab Circuit 3 Rounds not for time - 10 Situps - 10 Hollow Rocks - 10 Toes to Bar

February 25, 2013 I couldnt let this one go without noting it. This past weekend The UFC made history for having their first womens fight! The fight was the headliner for the title and was between Ronda Rousey and Liz Carmouche. Rousey too the win in the final seconds of the first round... but I feel it was so much more than just a title win for her. Made strides for all women! I love it!     WARMUP: 3 Rounds - 2 X Gym Shuttle Run - 10 Spiderman - 10 Shoulder Dislocate - 10 Toy Soldiers - 10 Pushups SKILL:  Max Effort Toes to Bar (10) OLY: Clean and Jerk EMOTM for 10 Min 3 @ 70% - 145lb 3 @ 80% - 155lb 2 @ 90% - 165lb WOD: Shake Up 12 Minute AMRAP - 5 Ring Dip - 10 Jerk (95) - 15 Air Squats (6+5 Rx) .

February 4, 2013 I am lucky enough to have two wonderful roll models in my life. I have talked about my parents before, but today I have to honor them by wishing them the happiest anniversary!! They were married in 35 years ago today. I can be 100% sure that they had no idea what type of life they were going to lead together, what challenges they would face and how they would get through it. However, I am also 100% sure that they could not have gotten through the life that has been laid out for them without eachother. They are strong, they are passionate, they love eachother and I could not have been luckier to have them as my parents. Happy Anniversary Ma and Pa!! Today begins the first Paleo Challenge of 2013. We are calling this one Paleo Challenge II. This challenge, in addition to being strict paleo also includes eliminating honey, agave, maple syrup, greek yogurt and some other on the fence paleo foods that have been allowed in challenges past. I havnet done a challenge i...

November 16, 2012 22 Days of Thanks 2012 - Day 16 I am thankful for my kick ass friend and hairdresser! She is amazing, fantastic, and one of the best people I have been lucky enough to meet! We have been together for as long as I can remember. She has seen me through my first perm (hello 80's), all 4 proms starting my freshman year and continuing through graduation... my wedding day and everything in between! Convinced me to get highlights, wax my eyebrows, chop my hair for locks of love... twice, and with every step I trust her 100%! Thanks Jen! You are one of a kind! Keep kicking ass! WARMUP: 3 Rounds - Row 250m - 10 Walking Lunges - 10 Ring Rows - 10 Hollow Rocks - 10 Toy Soldiers WOD: Barbara 5 Rounds for Time - 20 Pullups - 30 Pushups - 40 Situps - 50 Squats (42:28 Rx) .

 **Had to post some of the few dates I missed back in June/July for my archive** July 4, 2012 I got me some good genes! These are 3 of my Great Aunts. My Papa (mom's dad) had 7 sisters and one brother. These three are amazing women and have such wonderful young souls! I am so happy to have them in my life! This is a smidgen of what I get to take part in when I see my PA family! I love every minute and look forward to all the laughs, smiles, story telling and did I mention LAUGHS when we get together!! Travel WOD with Hubs WARMUP: 2 Rounds - 400m Run - 30 Double Unders 2 X 9 Fundamentals WOD: 20 Minute AMRAP - 5 Pushups - 10 Squats - 15 Abmat Situps (16 Rounds) SKILL/STRENGTH Aviator (got to 40) .

**Had to post some of the few dates I missed back in June/July for my archive** June 25, 2012 WARMUP: Row 500m 3 Rounds - 10 Inchworms - 10 Pullups - 10 Spiderman - 10 Pushups Pigeon Stretch 2 Min Ea Leg Group: Toes to Bar WOD: Chipper - 10 Toes to Bar - 20 Air Squats - 30 HR Pushups - 40 Walking Lunges - 50 Box Jumps (5:02 Rx) SKILL/STRENGTH Death by Ring Rows 12 Min w/Becca .

June 12, 2012 Sometimes in life you feel like you have to go backwards to go forwards. In order to accomplish a goal you must take a step back re-evaluate than go in for the kill again. There are also times you have to step back and slowly progress back to the goal in order to fully understand the process to the final result. There is certainly a feeling of failure built into this happening. You cant help but feel like you shouldnt have to regress, that you should always be going forward. In reality this should happen a lot more than it does. Instead lots of time "you" bang your head against the wall just pushing and pushing for a result when you are so close... ahhh human nature, dont ya love it. There are lots and lots of directions involved in going forward. No matter what it is you are trying to succeed at; your job, school, work, friendship, relationships, exercise, weight loss... there are going to be downs, struggles, confusion, tears, frustration and loss, but ...

May 28, 2012 In honor of Memorial Day we are off to CrossFit Wachusett to complete Memorial Day "Murph" which is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. (Crossfit.com) I had stopped over at the WOD Love tent while we were in Canton (and will give them a little “love” on my blog here) and bought my “Heros” t-shirt that I have been trying to win every chance I get on their WOD Love Give-a-ways every Wednesday on the book of faces. I wore it with honor and pride to the gym today! This workout touched me more than I was expecting it to. I feel that it is such an honor that...

March 28, WARMUP: 3 Rounds - 20 Walking Lunges - 10 Grasshoppers - 10 Back Extensions - 10 Shoulder Dislocates 1 X 9 Fundamentals with PVC (working on foot placement) WOD: Mini Cindy 10 Min AMRAP - 5 Pullups - 10 Pushups - 15 Squats (6 Rounds + 3Rx) SKILL/STRENGTH: 50 GHD's 50 Russian Twists 25 Hollow Rocks .

March 6, 2012 WARMUP: 3 Rounds - 20 Walking Lunges - 10 Inchworms - 5 Pushups 2 Rounds - 5 High Hang Power Clean - 5 Hang Power Clean - 5 Power Clean - 5 High Hang Squat Clean - 5 Hang Squat Clean - 5 Squat Clean WOD: "Flow" 3 Rounds For Time - Row 500m - 10 HSPU (two abmats) - 30 Air Squats (My Time 11:48) SKILL/STRENGTH: Cleans 3-3-3 120lbs, 125lbs <--- failed first one and stopped for fear of hurting my hip more... getting frustrated but I know I have to heal! .

February 7, 2012 Ego [ee-goh] noun, plural e-gos 1. the "I" or self of any person; a person as thinking, feeling and willing, and distinguishing itself from the selves of others and from objects of its thought. 2. Psychoanalysis. the part of the psychic apparatus that experiences and reacts to the outside world and this mediates between the primitive drives of the if and the demands of the social and physical environment. 3. egotism; conceit; self-importance 4. self esteem or self image; feelings. This sign is PERFECT for any CrossFit box, and really should be thought about before every workout. Its message is the point I have been trying to get across to myself (and through this blog) all along. Sometimes its harder to digest than others, sometimes it only feels natural to be upset if you dont finish "first" or at the top of the list. As an athlete you always have to remember to just put your best foot forward, push as hard as you can and be damn proud t...

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 pu...

January 6, 2012 One of my favorite comedic actors is Paul Rudd, and one of my favorite movies that he is in with Jason Segel (another favorite of mine) is "I Love You Man." In this movie Paul Rudd realizes, as he is getting married to a woman who has a lot of female friends, that he dosent have any male friends. So he goes on a mission to find some friends. Whats my point... well, through this process he consults with his brother (who is a personal trainer) to set him up with someone he knows to go on a "man date" with. This guy is one of the most annoying characters, but he has one of the best lines... at one point of the movie the annoying friend is training one of his clients and yells out "everything you got, everything you got." Hubs and I constantly joke about this line and this character. But in reality, if you can look past the annoying voice and humor of his character in this hilarious movie... what he is saying is one of the most important ...

December 21, 2011 I know I have talked before about our Crossfit Wachusett Family... but I am so excited to see that 2012 brings to us all. We are changing, we are learning, we are building friendships and we are growing!! Its so exciting and it brings a smile to my face. It really makes me happy to know that M and K have such a great thing going with CFW and the fact that we are all succeeding is a tribute to them and their programming, their support and their coaching! I keep thinking of where I was just a few short months ago... August 8th is the first entry in my journal... The things I have been able to do, the things I never thought I could do and the drive I have to get better has been amazing. It feels like the first day I did crossfit I took an oath that I was going to throw myself into this 100% and nothing was going to get in my way. I now find my time at CFW the best and most rewarding part of my day. As hard as it is to get up some mornings, as tired as I am the ni...

December 17, 2011 I missed the "Cindy" Lou Who workout on Thursday... so I knew Saturday morning I was in for it... Cindy is one of those WOD's that you love to hate! After being at the gym with KP on Friday morning, I knew my arms were going to be jello at the end of the workout (and the rest of the weekend). But I was really looking forward to it. What I did have to do today was something that I have been sort of dreading. K mentioned to me last week while I was doing pushups in a previous workout, that when I get tired I tend to lead with my chin into the pushup. Almost like I am trying to fake myself out to feel like I am getting my chest closer to the ground than I really am. Not good... but really, quite true after she mentioned it and I paid attention to it. I am good for the first set usually... or at least 20 of them (not necessarily in a row, but before I get tired and dont get my chest down). We talked that day and she told me I should do a strict pushup to...

December 9, 2011 WARMUP: 25 Double Unders 3 Rounds - 10 Abmat Situps - 10 Back Extensions - 10 Toes Through Rings 2 X 9 Fundamentals 25 Double Unders 2 Min Shoulder Opener @ Bar WOD: 5 Min AMRAP - 5 Pullups - 10 Airsquats (7 Rounds + 3) SKILL/STRENGTH OH Press 3-3-3 65, 75, 80 (failed), 75 Push Press 3-3-3 80, 90, 105 Push Jerk 3-3-3 105, 115, 125

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...