WODs & Well-Being

May 28, 2013 Its only been a little over 30 hours since Murph... but I am certainly feeling those 200 pushups today! It was not so bad while I was at the gym this morning and really not too bad while I was at work... but the few hours since I have been home, dang! This is the feeling I love to feel. I am starting a little extra skill training to help improve some of my lifts. I am also going to be starting to focus on other days on goats like HSPUs, muscle ups, chest to bars and the list goes on. Now is the time to push, improve and do what I need to do to get where I want to be. There is so much more in me! Cant wait to get it out! WARMUP: 3 Rounds - Bear Crawl Gym - 5 Ring Rows - 10 Spiderman - 10 Scorpion - 10 Toy Soldiers WOD: Thing 1 and Thing 2 3 Rounds - 10 Power Cleans (105) - 200m Run *5 min Rest* 3 Rounds - 30 Double Unders - 15 Burpees (5:32 & 5:00 Rx) SKILL: Good Mornings 1 X 10 @ 45 3 X 10 @ 95 .

April 15, 2013 WARMUP: 3 Rounds - 250m Row - 10 Toy Soldiers - 10 Abmat Situps - 10 Shoulder Dislocates - 2 Wall Walks 2 X 9 Fundamentals (pvc/bar) TEAM: 10 RM Deadlift - One Attempt (155) 3 Snatch OTM, 5 Min (95) WOD: Satchel 15 Minute AMRAP - 10 HR Pushups - 10 Wall Balls (14lb to 10' line) - 10 Burpees (8 Rounds) SKILL: 3 X 3 Rope Climbs

March 29, 2013 Whats on the menu? Creamy Chicken Verde Bake (find it HERE ) and because they are kick ass and delish  Sweet Potato Banana Mashed (find it HERE ) again! How easy was it to make? This was the easiest thing I have made over the last few weeks. The hardest part honestly was going to Market Basket for the stuff to make it. I hate that store. I usually stop at Hannaford and on a Friday night its usually not too bad. Well, I heard that Market Basket had coconut flour on sale and since I was going to be making dessert for the gym I needed to get there to get some. Thats shiz is expensive and I was almost all out. Anyway. What a zoo. Plus, even though I have "Grocery Store Anxiety" (yes that is self diagnosed) I have an easier time with Hannaford because I know the store and I know where to get the stuff we typically buy. One would have thought they were giving shit away at Market Basket. It was horrific. Anyway. Once I got home the prep of the chicken was quic...

March 25, 2013 Yes, you read that correctly. I will now be married to my rope. Any chance I get, if they are not in the WOD or the warmup I will be double-under-ing (a new word I just made up). MUST.GET. BETTER WARMUP: 3 Rounds - 10 Walking Lunges - 5 Ring Rows - 10 Grasshoppers - 10 Shoulder Dislocates - 1 Gym Jog 2 Minute Shoulder Opener STRENGTH: OH Press 2 X 5 @ 85% - 85lbs 2 X 3 @ 90% - 90lbs 2 X 1 @ 95% - 95lbs WOD: Hatch 3 Rounds for Time - 20 Burpees - 10 Snatches (65) (5:43 Rx) SKILL: 90 Double Unders (imidiately following WOD) - 2:20 3 X ME Nose and Toes - (30, 40, 30) .

January 22, 2013 Do you get nervous before a workout?   A common question from noobs… often wondering if that feeling of butterflies in your stomach as K and M get ready to start the clock, than proceed to count down the infamous 3…2…1… GO…. is going to last forever.  The answer: YES! The feeling is still there for me… every single time! And I hope it never goes away!   When I first started, the nerves were for different reasons, they stemmed from fear. The “fear of failing” in front of other people passed through my head plenty of times as I stood amongst people of all levels with the unknown in front of me. I didn’t want to make a fool of myself, fall on my face, get 1 round when everyone gets 4 or be the last person still working when everyone is done… but I began to  realize, every person in that room is thinking the same thing about themselves and those who aren’t, they have been there… they have let that fear go, they have other things to be “ner...

January 4, 2013 This is such a true statement. Honestly, when you think about it... how could one get where they want to be if they dont try to get there? Sometimes you have to put yourself out there and take a risk in order to achieve the ultimate goal, if you dont take those risks, you may wind up stuck right where you are "comfortable." Taking risks can be scary. You never know what the outcome is going to be. Its so easy to just breeze through life down the middle road. Sure, there are days where you daydream about the "what if's" and the "where I would be" things... but you have to remember why you arent doing those things. What in life happened to make you take the path you wound up taking. Is there any way to get back on the track you lost?  Can you make those "what if" things become reality? It is never to late to be and do what you want...  Keep taking risks, keep pushing towards your goals... who knows where it might take y...

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 5, 2012 22 Days of Thanks 2012 - Day 5 I am thankful for my DVR. I am going to be honest, this one is pretty petty... but I have to throw it in there. I have a few shows that I love to watch and if it wasnt for my DVR, I would never get to see them. I dont even really know what time or day any of the shows are on that I watch in real time! Its nice to be able to curl up on the couch on a Friday night or Sunday morning and catch up on what I missed. Not to mention I get to watch all the shows Hubs cant stand when he isnt home (thats one thing he is thankful for for sure)!! WARMUP: Run 400m 3 Rounds - 10 Air Squats - 10 Pushups - 10 Ring Rows - 10 Abmat Situps WOD: Dirty 30 for time - 30 Walking Lunges - 30 Knees to Elbow - 30 Push Press (35) - 30 Back Extensions - 30 Wall Balls (14) - 30 Burpees - 30 Double Unders - 30 Box Jumps (20) - 30 Jumping Pullups - 30 KB  Swings (1.5 pd) OLY: Clean 1 on the minute for 7 min 110, 125, 140, 145, 150, 1...

November 3, 2012 22 Days of Thanks 2012 - Day 3 I am thankful for my support system. What better feeling is it when you have someone cheering you on? When the going gets rough and you have someone standing by pushing you, believing in you and encouraging you to finish. Sometimes it takes that little extra umph to help cross the line of where you feel like you just cant go on... When working out at a CrossFit gym that is an experience that is more frequent than you would imagine in any other circumstance. This morning I had decided I wanted to face the WOW... the Lumberjack 20. This is a tough WOD, a long one, which requires focus and a lot of push to keep on going. I have done others like this one, a Hero WOD, usually long and pretty grueling. I asked around for someone to accompany me and understandably those who did not complete Fran yesterday wanted to do that. So I was on my own... but really... I knew I wasnt on my own. Its like that on a daily basis at CF. Whether its yo...

October 31, 2012 WARMUP: 3 Rounds - Run 200m - 10 Step Ups - 10 Abmat Situps - 5 Pullups - 5 Inchworms Pigeon Stretch WOD: Goblin 12 Minute AMRAP - 6 OH Squat (65) - 9 Toes to Bar - 12 Burpees (6 Rx) OLY: 1 RM Clean 10 minutes 95, 125, 145, 155, 165 .

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 .

October 4, 2012 Today was another WOW day! I saw this go up and needed to do it. It certainly looked like it was going to be a challenge and thats exactly what I needed. Hubs and I are leaving tonight to Killington to Celebrate our Anniversary so I am going to be away from CrossFit for 4 days. We are going to give it a shot to do something while we are there, but of course you get the best workout when you are at the gym. I think I was actually saying the above quote to myself over and over while I was doing this WOD. It was one of those workouts that chips away slowly and once you get over the hump you just have to keep baring down and pushing to the end. At some point it feels like it will never be over and at another point I would think "all I have left is this this and that, I can do this." At no point did I think I was going to quit or wasnt going to be able to finish, I think I have been past that for a while, but I will say that I didnt think some of the elements...

**Had to post some of the few dates I missed back in June/July for my archive** July 21, 2012 WARMUP: Run 400m 3 Rounds - 5 Strict Pullups - 10 Step Ups - 10 Shoulder Dislocates Run 400m WOD: TABATA - Double Unders (148) - Burpee (159) - Shuttle Run (47) - Cal Row (51) (Total 305) *10 Kipping Pullups! <---- PR .

**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** July 7, 2012 Last morning with my friends at NEPA! Thanks for letting us WOD with you guys! WARMUP: 3 Laps (400m ea) 3 Rounds - 20 Squats - 10 HR Pushups WOD: Hope 3 Rounds for Time -Burpees -Power Snatch (75) -Box Jump (24) -Thruster (75) -Chest to bar Pull-ups -1 min of rest (one minute at each station keeping consecutive count of reps at each, final score is total reps for all three rounds) (206 Rx) .

**Had to post some of the few dates I missed back in June/July for my archive** June 30, 2012 Hubs and I were both competing as individuals. This was going to be a first for both of us. Rx... individuals! So exciting and also so nerve wracking! We had no idea what to expect, as we know the Best of the East is a pretty large competition. This was the "qualifier" because the first place individual man, individual woman and team were automatically given a spot (without paying) for the real "Beast" in October. When we got there I was pretty intimidated. I started to look around and see faces that I recognize from various competitions we have been to. We were alone so we hooked up with our friends at CrossFit Exp for "camping out." The exhibition hall was pretty packed with all of the various activities they had going on; from jujitsu to arm wrestling... and strongman to figure competitions.... flooded down the middle by all sorts of vendors. Pretty crazy...

September 15, 2012 Ahhhh, Saturdays. I love Saturday mornings at the gym. I usually get a little more sleep than normal, I get to have a little coffee and "awake" time before heading over and since I dont have a time constraint (most of the time) so its a totally different feeling than 5:30am. On Thursday night M had posted a "challenge" on the board. He, K and another CFWer had completed it and when I was looking at it on the board he posed the challenge to me as well. Told him that I would go for it on Saturday... so today was the day! I woke up thinking about "The 7's" and I knew that I was not going to back away from this challenge. For some reason, I was nervous about this one. I think I was just letting it get the best of me. I knew after talking to K and M that it was pretty deceiving the way it is written on the board. I mean you look at it and think, well, that cant be THAT bad. Than you quickly remember that when a CrossFit workout doesnt...

September 4, 2012 I was having a conversation with a friend on Sunday at a cookout Hubs and I attended about his schedule change for work. This was a difficult adjustment for him and his family, as he went from being the late in the day into overnight worker with his wife (my friend) working early morning into the afternoon to flip flopping roles so he is morning to day and she is evening to late. They have 3 children and working this type of schedule is what works for them so they dont have to put their kids in child care and one of them is always home with them. He said the biggest adjustment is that he was so used to not going to sleep until pretty late and not having to get up as early, to going to bed at 9 so he can get up in time for work with enough sleep. However, he knows... you have to do what you have to do and he might as well embrace it and "learn to deal" because thats the way it is going to be. If he wakes up everyday thinking about how miserable it is to get...

August 24, 2012 Yep. I am in charge. Today is a good day! I woke up with a smile and I was ready to let the day unfold as it would. Not to say things cant go wrong, there aren't going to be hiccups... but I am choosing happiness today! I have said before how lucky I feel I am that every morning when my alarm goes of I cant wait to go to the gym that I love... and I dont dread going to work on a daily basis. Makes choosing happiness a hell of a lot easier at 4:45am! I couldnt wait to hit this mornings workout hard! It was going to be a challenge, my legs are sore and tired... but I didnt care. These are the kinds of workouts that I love (ok so I love them all). But with sprints, I can be powerful and work as fast as I can and have built in rest, whats better than that! I really think its fantastic that K and M are creative enough to change things up for us all the time and still keep us on a really great program to assure we gain strength and endurance. Sure, there are days t...

August 1, 2012 How unbelievably true is this. I cant not even stand it! When I saw this image I couldnt help but nod my head in agreement and say "YESSSSSSS" this is exactly what I have been trying to say!! In just a few simple words. Hmmmmm, do I need to elaborate? Um, of course I do! I know I have talked before about mind over matter and how important is is to push yourself out of your comfort zone, but I think what I have started to forget is how hard it actually was in the beginning for me to make that change. The struggle I went through for years trying to find the "right" thing for my body, the "right" food to eat.... the "right" mind frame. I mean, I remember at the beginning of my crossfit journey how hard it was to complete workouts and what it was like to have to push to get through them... but thats not even what I am talking about.... There was a LONG journey to find CrossFit. I understand CrossFit is not for everyone so I am...