WODs & Well-Being

May 10, 2013 Its hard for me to put into words the emotions that I am going through at this time. That might seem hard for some to understand, as I typically have no problem dumping my brain into the computer to expunge it from my thoughts. I am finding myself all over the place with excitement, anxiety and  little bit of fear. I suppose that is perfectly normal. There is one thing that I dont have, and that is doubt. Last year when I was volunteering at the Regional I made  promise to myself that I was going to do everything I could to be on that field this year. I pushed through a lot over the last year and after the Open I couldnt have been happier with myself. Collectively, our entire gym worked so hard to place high enough that we could compete at the Regional. The challenges that face me at this point are just more obstacles that continue to keep me motivated and on my toes, pushing and fighting. I will continue to fight and I will continue to put my best foot f...

April 6, 2013 Ever hear that saying; "reach for the moon, if you miss you will land among the stars?" This is one of my favorite sayings and has ran through my head more times that I can even count since childhood. No goal can ever be set to high... and if it happens to be just out of reach, thats ok. Why? Because if you gave it your 110%, worked hard, pushed to achieve whatever it is... than even if you didnt reach your ultimate goal, you are far more ahead than you were when you started. 13.5 was a workout that made me nervous. Yep, look back in my older posts about if I get nervous before a WOD. With this one, it was amplified by about a million. Now, when it comes down to the Open, I knew that I didnt really have to do this one again. There were already 3 scores that were well above mine but for me it wasnt about that. It was about ME. It was about how I felt I did on my first attempt and how I have to learn to not be afraid of these things that seem to hinder me in...

April 4, 2013 This man... is the devil... ... ok ok maybe he isnt the "devil" but clearly he has a sick sick mind! This workout has to be one of the hardest workouts I have partaken in through my entire (albeit not really long) crossfit career. Holy smokes. Watching Camille and Sam go at this workout was super intense... and if it coudlnt get any more crazy, Froning and Khalipa... WOW... just WOW. One thing was for sure. We were going to work our asses off and give everything we possibly had inside. I remember doing the chest to bar and thruster ladder last year. It was the first time I had even attempted to do chest to bar pullups. It was intense and it was crazy... and I did it! This year, with more chest to bars under my belt I was slightly more confident... however still apprehensive, as I know they are not anywhere near my comfort zone or strong suit. But just as any other WOD, I was about to give it my all. No excuses. It was exactly that. Four minutes of...

February 27, 2013 WARMUP: 3 Rounds - 1 Gym Length Crab Walk - 10 Spiderman - 10 Ring Row - 10 Toes to Bar - 10 Grasshopper SKILL: Max Effort Chest to Bar WOD: Smoke w/15 Min Running Clock 30-20-10 - Wall Ball (14) - KB Swing (1pd) **Rest 2 Min** AMRAP Burpees over KB (5:00/82 Rx) .

February 20, 2013 Someday they will be consistent... WARMUP: 3 Rounds - 2X Shuttle Run - 10 Scorpion - 10 Ring Row - 10 Pushups STRENGTH: OH Press, 12 Min to find 1RM 65, 75, 85, 100 (F), 100(F) WOD: Chicken Wing 3 Rounds for Time - 50 Double Unders - 10 Chest to Bar (7:20 Rx) .

February 5, 2013 WARMUP: 3 Rounds - Row 250m - 5 Inchworms - 10 Squat Jumps - 10 Pushups - 5 Burpees OLY: Clean 4 Min to work up to 80% of 1RM (145 lbs) 1 Clean Every 30 Sec for 5 Min Alternate Power/Squat WOD: Open 12.4 AMRAP 12 Minute - 150 Wall Balls - 90 Double Unders - Chest to Bar Pullups (7 Pullups) .

January 28, 2013 ... is that what a goat sounds like? Because I know what one looks like... I have talked about crossfit goats before and I thought today would be a perfect day to do it again! First, lets take a look at what the definition of "goat" is (according to the free online dictionary): 1. Any sure-footed agile bovid mammal of the genus, naturally inhabiting rough stony ground in Europe, Asia, and N Africa, typically having a brown-grey coloring and a beard. Domesticated varieties are reared for milk, meat, and wool. 2. Informal a lecherous man. 3. A bad or inferior member of any group. 4. Short for scapegoat (a person that is punished for the errors of others) 5. Slang to cause annoyance 6. A victim of ridicule or pranks Now... the definition of a CrossFit Goat: 1. A “Goat” is a movement you hate doing, suck at or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it. (d...

January 23, 2013 WARMUP: 3 Rounds - Row 250m - 5 Pushups - 10 Ring Rows - 10 Inchworms - 10 Shoulder Dislocates - 10 Grasshopper Couch Stretch 2 Min Each Leg WOD: Richie Rich 3 Rounds for Time - 10 Chest to Bar - 20 KB Swings (1pd) - 30 Box Jumps (20") (10:05 Rx) SKILL/STRENGTH: Midline 3 Rounds - 10 Toes to Bar - 10 GHD - 10 Hollow Rock .

January 18, 2013 I cant help but laugh at myself these days when I arrive at CFW. I get out of my car and head into the gym with my duffle filled with clothes and toiletries for my shower and work day, armed with my notebook, protein shaker and water bottle… I drop my bag in the locker room and head to the workout area. This is where it gets funny. I grab my notebook, protein shaker and water bottle… than fumble around with my wrist wraps, lifting shoes, jump rope and belt. Its almost as if I need a second bag to get myself from the locker room to the gym! One of the things I cant seem to wrap my head around are the knee high socks that a lot of CrossFitters like to wear. I do have a pair… I bought back in October at the Beast of the East. They sat in my drawer for a while when one day JM was at the gym wearing hers… she loves them. I happen to have the same pair as one of the pairs she has. They have been hanging out just waiting for the day that I decided to wear...

November 13, 2012 22 Days of Thanks 2012 - Day 13 I am thankful for my boss. I do realize how lucky I am that I can say that. I have an amazing job, an amazing boss and some really great amazing co-workers... WARMUP: Row 500m 3 Rounds - 5 Pushups - 10 Spiderman - 15 Abmat Situps - 10 Shoulder Dislocates - 5 Wall Balls Row 250m WOD: Troth 15-12-9 for time - Chest to Bar Pullups - Clean (105) - Ring Dips (red band) (10:39) SKILL/STRENGTH Push Press 5 X 1 105, 125, 135, 145, 155 (PR), 165 (fail) .

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 14, 2012 WOD#6 30-20-10 Hang Power Clean 185/115 Chest-to-Bar Pullups Pistols 1 Male/Female Working Same Time 12 Minute Cap (Guys, 5:53 - Gals 7:57, Total 13:50)   We had a BLAST!! What a great weekend!! We took 6th place overall of 42 teams!! Really looking forward to the future with CFW!!

October 10, 2012 WARMUP: 4 Rounds - 20 Lunges - 15 Abmat Situps - 10 Back Extensions - 5 Med Ball Cleans WOD: CrossFit Games Triplet 3 Rounds for Time - 8 Split Snatches (75) - 7 Chest to Bar Pullups - 400m Run (11:48 Rx) .

**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) .

September 24, 2012 WARMUP: 3 Rounds - Row 250m - 10 Pushups - 10 Good Mornings - 10 Air Squats GROUP OLY: 7X2 Snatch from High Hang 65 (2), 75 (5) WOD: 49er 4 Rounds for Time - 50 Double Unders (first round unbroken) - 10 Push Jerks (95lbs) Rest One Minute - Max Chest to Bars (4, 5, 3, 3) (11:55-13 Rx) SKILL/STRENGTH: - 5X3 Push Press 85, 105, 125, 130, 135 - 50 Hollow Rocks (day 15) .

September 17, 2012 WARMUP: Row 500m 3 Rounds - 10 Step Ups - 10 Shoulder Dislocates - 10 Pushups Row 250m GROUP OLY: 5 X 2 High Hang Snatch (35, 55, 85, 95, 95) WOD: "Judgement" for time - 5 Muscle Ups/15 Chest to Bars - 100m Run - 4 Muscle Ups/12 Chest to Bars - 200m Run - 3 Muscle Ups/9 Chest to Bars - 300m Run - 2 Muscle Ups/6 Chest to Bars - 400m Run- 1 Muscle Ups/3 Chest to Bars - 500m Run (12:19 Chest to Bars) SKILL/STRENGTH: - 1 RM OH Press (85, 95 PR, 100F, 100F) - 50 Hollow Rocks (day 8) . 

August 27, 2012   Nope. There is no secret. If you want it... there is is... go get it.  God I wish there was a way that I could bottle this message up and feed it directly to some people. Even give myself (a little over a year ago) a healthy dose of it... But than again... that would in turn mean that there is a "secret" to success. When in fact what is stated above is perfectly true. Hard work, dedication, motivation and even some sacrifice is necessary to succeed This message is so important... from graduating from high school/college all the way to losing weight and eating right. There is NO easy way. There is no magic pill. There is no one who can do your work for you. To succeed you have to use your mind, your body, your talents and your abilities. I think that until you are ready to accept that, you will always be holding yourself back a bit.  Its amazing how much inspiration is lofted into the air at a CF Gym. Its just waiting for someone to com...

August 20, 2012 One of the things (of the many things) I love about CrossFit is the feeling inside the gym. No one is there to "out-do" anyone else. No one is there to "jibber jabber" rather than actually working out (though we do do plenty of jibber jabbering before and after the workout). No one is there to make fun of, laugh at or have any negativity towards anyone else. No one cares if you scale you workout or Rx your workout.  No one cares if you dont match your tank top to your socks, if you finish your workout and your hair is a mess, you have chalk all over you or you are covered from head to toe in sweat... No one is there to judge anyone... What you have is a open gym with minimal equipment (the only equipment you need), buckets of chalk, sweat spots on the floor, dirty tape from hard worked hands on rings or pullup bars, a killer radio and a giant WOD board. We sweat, we grunt and we drop weights. We treat everyone as equals. We cheer on every member ...

 August 7, 2012 I feel like I have had the same conversation a lot lately. Maybe its just me, maybe I have been thinking a lot about how other people perceive the way I think about the gym and how some feel I am "obsessed" ... I am not sure. What I do know is that what I feel is something that I can not and do not want to let go of!! Whats so wrong with being "crazy" about the food that you choose to eat, the workout you choose to do and the lifestyle you choose to live? I guess one of the biggest things is that I know what its like to be on the other side. I have totally been on the "I want results right away" side. In reality its not going to happen that quick and its not going to happen at all if you dont commit yourself to the changes necessary to make it happen. I think there has been a moment in everyones life when they want something so bad but dont have the push to get there. However with CF, we are lucky enough to have people to push us. ...

July 30, 2012 Imagine that day? However I would like to think of it more as “days” than just one day! With CrossFit you are constantly setting and resetting and resetting goals, so to reach a goal is only stepping stone to the next one. Though, I cant stress enough the importance of celebrating the fact that you have reached a goal you set for yourself, whether it be big or small, whether it’s a weight loss, a 1RM, a certain time on your mile run, withstanding a smorgasbord buffet of non paleo food … or even fitting into a piece of clothing you have wanted to get back into, or looking in the mirror and thinking “yeah, I worked hard for this!” Its so important to not let these milestones pass without recognition. If you let them sink into the background you will never be satisfied. As a beginner at CrossFit there was PR’s left and right for me. That’s natural to happen when you first start up. You work hard and do things you have never done before, push yourself to new height...