WODs & Well-Being

May 13, 2013 Yeah, so I feel like the last few days... weeks even have been insanely intense for me. I have been on a roller coaster of emotions... so what better way to remedy that with... a little humor! Its easy to get wrapped up in the stress and craziness of training and competing and failing and succeeding... so many highs and lows. What I have decided to do is take a step back. Remember where I have come from, the goals I have set for myself and where I am today. Open my eyes and smile the biggest smile that I can spread across my face. I wouldn't be me if I didn't add the stress and emotion to everything I do. I love this shit. I wouldn't do it if I didn't. I also love Pinky and the Brain... ... and squats! WARMUP: 3 Rounds - 5 Burpees - 10 Ring Rows - 15 Squats 1 X 9 Fundamentals TEAM STRENGTH: 3 X 5 Back Squat @ 70% (170lbs) TEAM SKILL: MU Transitions TEAM WOD: - 3/1 Burpee/Muscle Up - 10 Wall Ball - 10 DB Snatches (50lbs) Rest ...

May 5, 2013 Every day I wake up with the passion to push myself further. I know that I can be more than I am, that I have more potential, that I can challenge myself more. I don’t discount my accomplishments and the fact that I have reached goals and surpassed my expectations at times, but a life without new goals and new dreams would just be boring. There are things in my life that I have not accomplished yet (of course). Some things scare the crap out of me and that causes me to drag my feet like I am walking in quicksand. I have a tendency in my life to reach for the stars in all that I do… but occasionally that bit of fear gets the best of me, brings fourth the procrastinator and the self-doubt… the words “what if I don’t succeed” cross over my mind. Totally normal, but I know I have to kick my ass in gear and understand my own words. Failure is part of the process. Believe in yourself and you can do anything. Don’t try, and you will never be what you want to be. I use to...

April 29, 2013 The first morning back after a competition weekend can be tough, but I felt amazing this morning. I was really happy that I wasnt too sore, just a little in my hams, quads and back but honestly not any more sore than a typical Saturday Olys Session & WOD day. I am feeling great! Nothing can get in my way!  WARMUP: 3 Rounds - Run 200m - 10 Air Squats - 10 Shoulder Dislocates - 10 Inchworms - 5 Toes to Bar TEAM OLY: 5 X 1 Snatch 1 Full / 1 Hang (no dropping) 60 Sec Rest Between Sets STRENGTH: Back Squat 1 X 10 @ 70% - 170 1 X 5 @ 80% - 195 3 X 2 @ 95% - 230 TEAM WOD: Pistols 25-20-15-10-5 KB Swings (1.5 pd) 5-10-15-20-25 (10:37 Rx) .

April 18, 2013   WARMUP: 3 Rounds - Run 200m - 5 Ring Dips - 10 Inchworms - 10 Lunges TEAM: Clean & Jerk 3 X 1 @ 70% (130) 3 X 1 @ 80% (150) 3 X 1 @ 90% (165) 3 X 1 @ 93% (165) *no more than 60 sec between lifts STRENGTH: Back Squat 1 X 10 @ 70% (170) 1 X 5 @ 80% (195) 1 X 3 @ 90% (220) WOD: Snake Bite 12 Minute AMRAP - 10 Squat Snatch (95) - 10 Toes to Bar (3 + 15 Rx) .

March 18, 2013 WARMUP: 3 Rounds - 20 Mountain Climbers - 5 Pushups - 10 Inchworms - 15 Shoulder Dislocates STRENGTH: Back Squat 2 X 5 @ 75% - 185 2 X 3 @ 85% - 210 2 X 1 @ 95% - 235 WOD: 12 Min AMRAP - 5 OH Squats (65) - 10 Front Squats (65) - 15 Pullups (5+25 Rx) .

March 4, 2013 WARMUP: 3 Rounds - 1/2 Gym Crabwalk - 10 Around the Word - 10 Back Extension - 10 Spiderman - 5 Wall Ball 2 Min Pigeon Stretch STRENGTH: Back Squat 2 X 5 @ 75% - 185 2 X 3 @ 85% - 210 2 X 2 @ 93% - 225 WOD: 1 Minutes 3 Rounds for Reps - 1 Min Each Station - Double Unders - Front Squats (65) - KB Swings (1) - Pullups (130/110/100 - 350 Rx) .

February 19, 2013 Well, I spared you all the "nasty" pictures of my dumb ass move with the box cutter, but this couldn't go undocumented! The first pic is right before I got the stitches out and the second is today. Not to shabby eh? But in all seriousness, today is the 19th... so only 12 days ago that was a pretty nasty cut. I have to attribute the quick healing to my diet and health. The Dr also did a great job stitching me up... the "master" stitch remover (big props KP) did a fantastic job as well! I took care of it, kept it clean and was ready to rock and roll at the comp. This morning I decided to just go balls to the wall with it (oddly enough this could be a literal statement in crossfit, but it wasnt today). The stitches are out and I "held together" at the competition. So a little tape, a small piece of gauze and I was ready to get my bar complex on. Ummm... maybe a little too soon. Looked down 8 minutes into the 10 minute WOD and...

February 8, 2013 In the words of Tim Gunn (yes I love and watch project runway)... MAKE IT WORK!   I will do what I can to modify workouts so I will not miss any training!  WARMUP: 3 Rounds - 10 Squats - 10 Inchworms - 10 Abmat Situps - 5 Burpees to Target STRENGTH: 1 Squat OTMEM 3 X 1 @ 70% - 165 3 X 1 @ 80% - 190 2 X 1 @ 85% - 200 4 X 1 @ 90% - 215 WOD: 12 Min AMRAP - 10 Pushups - 20 Jumping Squats (45lbs) - 30 Abmat Situps (5 + 10 Rx)

January 25, 2013 WARMUP: Fish Game 2 Rounds - 5 Ring Rows - 10 Good Morning - 5 Inchworms 2 X 9 Fundamentals (1 with PVC, 1 with Bar) WOD: Bear Complex On the min, every min for 15 min - 1 Clean - 1 Front Squat - 1 Jerk - 1 Back Squat - 1 Jerk ( 5@85lb, 5@105lbs, 5@115lbs) *4 Min Rest* 4 Min AMRAP of Lateral Burpees (55 Rx) .

January 8, 2013 Hubs bought me a new rope for Christmas... it is kicking the crap out of me! The rope of course... I go off and on getting and losing my double unders. I dont know what it is but for some reason I just cant "relax" and jump. I know what I have to do, I know how to do it... and I know I can do it. Its SO.DAMN.FRUSTRATING. Today could have been disastrous... yesterday during the warmup I couldnt even string together 2 double unders. Thankfully, when we were doing some warmup drills getting loose and practicing double unders I was able to calm myself to get them. Looks like I have yet another thing to add to the list of "what needs work." I know I can do it, I know I can do them... just like everything else, it takes time and dedication. If you want it, you work at it and you get it. Plain and simple... ... even if I look like I lost a fight with a cat and have whip marks all over my shins and forarms... I will win that fight some day! WA...

November 28, 2012 WARMUP: Row 250 3 Rounds - 10 Grasshopper - 10 Lunges - 10 Shoulder Dislocate - 10 Wall Balls Row 250 WOD: Twister 12 Minute AMRAP 15-12-9-6-3 - Pullups - Front Squat (75) Burpees for the remaining time (5:36 + 75 Burpees Rx) SKILL/STRENGTH Back Squat - 12 Minute 5 X 1 165, 205, 230, 240, 245 <----PR

November 6, 2012 22 Days of Thanks 2012 - Day 6 I am thankful for following my dreams. Both in and out of the gym I just keep shooting for the next goal, the next dream and the next great thing! Shooting for the stars is nothing new in my life, its was instilled in me at an early age... though time I learned that sometimes you just have to stick your neck out there and go for it. Accepting challenges, setting goals that are not "easy" to achieve and standing behind myself 100% of the way has allowed me to get where I am in my life. You cant get to where you want to be unless you know where you want to be... Just remember, its never, ever, ever too late. Nothing in life is unreachable if you believe in yourself!  WARMUP: 2 X Jump Rope Series - Singles - Left Foor - Right Foor - Skiier - Bell - Double 3 Rounds - 10 Toy Soldiers - 10 Step Ups - 5 Pullups WOD: Take Out 15 Minute AMRAP - 200m Run - 10 Pistols - 15 Med Ball Cleans (20) (5 + 100 Rx) ...

October 30, 2012 WARMUP: 2 X Jump Rope Series 3 Rounds - 10 Scorpion - 10 Toy Soldiers - 10 Ring Row WOD: The Calm for Time - Row 500m - TABATA    - 50 HR Pushups    - 50 Bottom to Bottom Squats - Row 500m (8:54 Rx) SKILL/STRENGTH: Back Squat 2 on the min for 7 minutes up weight 5-10lbs each time 185, 190, 195, 200, 205, 210, 215 .

October 23, 2012 Elisabeth Akinwale... my hero. Seriously. I love her. I would love to meet her, train with her and just talk to her. Here she is doing a 325lb Back Squat... maybe someday I will be able to do this. My 1 RM is 230... you have to start somewhere!  WARMUP: 3 Rounds - Row 250m - 10 Spiderman - 5 Pullups - 10 Back Extensions - 10 Around the World WOD: "Gold Mine" 3 Rounds for Time - 10 Squat Cleans (95) - 50 Double Unders - 1 Minute Rest- - 1 Min Burpees (ax)  (6:27 + 19 Burpees Rx) SKILL/STRENGTH Back Squat 5 X 1 195, 200, 210, 215, 225 .

**Had to post some of the few dates I missed back in June/July for my archive** July 17, 2012 WARMUP: 3 Rounds - 20 Double Unders - 5 Wall Balls - 10 Walking Lunges - 15 PVC Good Mornings Couch Stretch WOD: 2012 Games Chipper - 10 OH Squats (95) - 10 Box Jumps (20) - 10 Thrusters (95) - 10 Cleans (125) - 10 Toes to Bar - 10 Burpee Pullups - 10 Toes to Bar - 10 Cleans (125) - 10 Thrusters (95) - 10 Box Jumps (20) - 10 OH Squats (95) (13:55 Rx) SKILL/STRENGTH Back Squat 5, 3, 1+ 175, 185, 210 (4) .

**Had to post some of the few dates I missed back in June/July for my archive** July 13, 2012 WARMUP: 4 Rounds - Row 250m - 10 Ring Rows - 10 Wall Balls - 10 Grasshoppers - 10 Pushups Group: Pigeon, Frog and Squat Sit WOD: Loose Change 3-5 minute AMRAP with 1 Min Rest Between - 10 Burpees - 10 Lunges - 10 Ring Dips (used GHD) (3-3-3 = 9) SKILL/STRENGTH Squat 3-3-3+ 150, 160, 170 (7) .

**Had to post some of the few dates I missed back in June/July for my archive** June 26, 2012 WARMUP: 3 Rounds - 200m Run - 15 Squats - 10 Back Extensions - 10 Grasshopper - 15 Situps Double Under Practice Group: Squat Cleans WOD: Freakshow 10 Minute AMRAP - 5 Squats (from floor) 95 - 10 Pullups - 20 Double Unders (4 + 28 Rx) SKILL/STRENGTH Squat Cleans 3 X 3 (95lbs) .

**Had to post some of the few dates I missed back in June/July for my archive** June 18, 2012 WARMUP: 3 Rounds - 10 Burpees - 10 Pullups - 10 Back Extensions - 10 Wall Squats Group: Junkyard Dog 2X3 9 Fundamentals w/PVC WOD: 4000m Row for time w/partner - 250m ea *no partner 8, 250m Intervals w/1 min intervals (14:40) SKILL/STRENGTH Back Squat 5-3-1 160 (5), 180 (3), 200 (2) .

October 2, 2012 Meet Nicole... again... This is a dual purpose image today. One, because the woman in the image is cleaning. She is clearly showing the 3 stops for the 3 stop clean that we worked today for the Oly session. Two... and even better, the woman in the image is "The" Nicole that the WOD we did today is named for. CrossFits very own Nicole Carroll, one of the original nasty girls. We did Nicole a while back in July and I can clearly remember the day. I remember struggling through the pullups and switching (with M's instruction) from the bar with tape to the bar with no tape. I wad determined today to perform better than before and have a consistent amount of reps unbroken for the pullups. I had it in my head through the whole WOD and would not let go of that bar until I hit 10 reps each round. Next time I just have to run a little faster, or hang on longer and get that number up again! Overall, very happy with my 3rd meeting with Nicole. WARMUP: 2 Mi...

September 25, 2012 WARMUP: Run 400m 3 Rounds - 5 Inchworms - 10 Abmat Situps - 15 Air Squats GROUP OLY: 7X2 High Hang Clean 35, 55, 85 (3), 95 (2) WOD: "Egregiorus" 3 Rounds for Time - 20 Barbell Lunges (65lbs) - 20 Bar Facing Burpees (8:08 Rx) STRENGTH/SKILL: - Back Squat (1RM 230) 3X5 @ 70% - 165 2X5 @ 78% - 175 - 50 Hollow Rocks (day 16) .