WODs & Well-Being

May 25, 2013 With all this rain I am feeling like I should be on the lookout for Noah... So glad to be back in the swing of things for a Saturday morning! It was great to have the Oly session and workout today. WARMUP: Oly Warmup OLY: 1 RM Snatch (15 Minutes) 85, 105, 115, 125, 135 (F) 1 RM Clean and Jerk 125, 145, 155, 165, 175, 185 (F) WOD: 15 Minute Clock - 10 OH Squat (65) - 50 Double Unders than with remaining time KB Swing (25) (6:20 + 195 Rx) .

May 14, 2013  Today seemed like another good day for a lighter post. When I saw this picture I thought it was perfect. WARMUP: 3 Rounds - 10 Lunges - 10 HR Pushups - 10 Toy Soldiers - 10 ATW - 5 Handstands OLY: EMOTM for 7 Minutes - 1 High Hang Squat Clean - 1 Hang Squat Clean - 1 Squat Clean and Jerk (125lbs) TEAM WOD: 4 Rounds - 500m Row - 30 Double Unders - 4 Pistols (10:44) .

April 23, 2013 One of the most important "rules" that I have for myself is not to compare myself to anyone else. This can be quite the challenge at times. This applies both in an out of the gym. Clearly I believe in the importance of goal setting. Of course I feel like you should have someone to look up to, that you can strive to be like. Yes, its important to have people at your gym that challenge you and push you to work hard because you know your skill sets are similar. But if you start to compare yourself to people its a slippery slope. There are lots of things in life that determine who we are. In crossfit there are lots of things that determine where we are in our training. Not only our physical strength, but our emotional strength as well. You can take to people who are the same weight with the same measurements and close to the same lifts and their mindset can be very very different. This plays a HUGE roll in their performance. You can take two people who have b...

April 21, 2013 Whats on the menu? Scallop Florentine (find it HERE ) How easy was it to make?   I have to say it was a little time consuming and a little daunting for me. I have never in my life attempted to make scallops and I was afraid that I was going to under or over cook them... and they would be totally inedible or something. I stopped at Price Chopper (because they have a great seafood and meat section) and got the scallops. The guy at the counter said that they were "super fresh" and had just came in that morning. So, I had that on my side! The "Florentine" part was pretty easy to make and smelled fantastic while cooking. It was mostly a waiting game. Add the onion and wait for it to cook... add the tomato, garlic and mushroom and wait some more now add the spinach and wait wait wait... Thats when I started to get anxious about cooking the scallops. I looked on line to see how to "sear" something because the instructions said to sear each...

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) .

April 13, 2013 WARMUP: 3 Rounds - 10 Spiderman - 10 Toy Soldiers - 10 Ring Rows - 10 Air Squats 2 Min Couch Stretch Oly Warmp with PVC OLY: Snatch (15 Minutes) 65, 75, 85, 95 Clean & Jerk (15 Minutes) 95, 105, 135, 155, 165, 175 (clean no jerk) TEAM WOD: Tag Team (w/Choma) - 300 Double Unders - 50 HSPU - 30 Snatch (100lbs) 12:07 Rx .

March 30, 2013 Today was a perfect example of the support, encouragement and motivation that oozes out of the walls at CrossFit Wachusett. You see. There is a trigger point in everyones brains that wants their bodies to stop when they are in pain, or distress... most of the time (when not in any danger) the body can do so much more than the mind will let it. Sometimes it just needs a little reminder to not give up, not give in and fight to the last second. Round 2 of 13.4 was on the agenda today for me. I knew it was going to be a tough one, but lets be honest... they have ALL been tough ones. I had a goal. I was going to fight for it. I was going to push and drive as hard as I could. I had to. I was counting on myself. The Open only has one more WOD after this... and I needed a good score. We had a plan going in. I talked to M and K and watched many more attempts by other people to see what a good strategy would be for the toes to bar. I know what I could do with clean and jerks...

March 28, 2013 What a morning it was. Last night Hubs and I had to work late so there was no sitting around waiting for the announcement of 13.4. When I got home Hubs (who was battling a major cold) was in bed. I quickly made my second dinner, yes, I am a hobbit in case you were wondering... grabbed my lap top and headed upstairs with dinner and a lap top to watch the announcement with him. In awe we watched Khalipa and Spealer go head to head in an epic battle of clean and jerks and toes to bars. They make it look so damn easy... at the same time that they make it look so damn hard! Is that possible? Go big or go home right? Well this morning it was a battle alright. Me and toes to bar are not exactly friends... but I was determined to make this one one of my best performances yet because clean and jerk happens to be one of my best crossfit friends, especially when they are 95lbs. This is what is called a "ladder" workout in crossfit. The sequence dosent have to be t...

March 2, 2013   Some days are just pure frustrating at this point. I am at the point now in my Oly sessions where a 5 lb PR is going to be a big one. I really have to focus and get into a good position with my form for both the snatch and the clean and jerk at the weights I am consistent with, than push to get ahead. The Saturday sessions are really helping a lot, my snatch while the number hasnt gone up, is feeling a lot better, once I can nail it, I will be on a roll. I am really looking forward to the day I hit 200lbs on the clean, but again, I am trying to not get ahead of myself. I will get there!  After the Oly session the WOD was so much fun! There was an extremely large 11:00 group to WOD and it was a partner one at that! What a blast! I was paired up with KG and we just worked really well together. First time I have worked with her and I am sure it wont be the last!  WARMUP: Snatch Warmup OLY: Snatch - 15 Min 85, 105, 115, 125 (F), 125 (F...

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 23, 2013 Not sure what is going on but I have been on an accident prone spree lately. This morning had a lovely incident with my favorite bella bar (we cal her Black Beauty or Bella in the gym). I had a great snatch session, still hitting 115 consistently and with good form, but once I just to 125 I havent been able to stick it. Anyway, I was working up my clean and jerk and was on my second attempt at 185 and had the most ridiculous fail ever. After thinking about it... and talking to M, I realized that I did not release my hook grip. The bar came down, slammed into the top of my knees and pinned my right hand between my knee and my hand... so whats a girl to do? I pulled. This all happened in a split second mind you. I shook my hand because I knew I either broke my nail or jammed a finger, but what I wasnt prepared for is what I saw. I literally ripped the entire pad off the ring finger fingertip on my right hand. Suddenly, I have no fingerprint. Um.... OUCH! That hurt...

February 2, 2013 I have been very happy with the new Saturday format. After talking to M and K I have decided to attend both the Oly class as well as the skill/WOD following. I typically spend a few hours there anyway when I can, so this way I have a program for the whole time. Plus, more often than not, the WOD and skill is based around something I need working on (cough cough... everything... cough cough). Snatches were feeling good during the start of the Oly hour. I have been really focused on my form and fee that even though I havent been able to stick my previous PR of 125lbs agian, I have certainly been more comfortable getting up there close to it. My clean and jerks have also been benefiting from this work as well. Of course in conjunction with the few Thursdays in a row that I was working on full squat cleans from the boxes as well as the first pull off the floor. Last week I was amazed when I got up to 185bs... and today I got under 195lbs! I shocked myself that I actu...

January 26, 2013 Today was an amazing day. I feel like I have been saying that a lot lately... which I cant imagine is a BAD thing... ever. For the last few months Saturdays at the gym have become a Oly session for me. I have been working on my clean and jerk and snatch as much as possible than using the rest of the time I am at the gym for other skills that I need to work on; toes to bar, butterfly pullups, handstand pushups, dips... and the list goes on... but really my Oly technique has been on the top of my list. Thursday nights and Saturdays have been dedicated to slow first pull, back on my heels, good bar path, quick elbows, dropping quick below the bar, keeping my core tight... I was told (promised almost) that it would be a very frustrating process, but it would be worth it in the end. Having been told that, I knew I would get annoyed, have struggles and get really pissed, but I also knew that that is how I "roll" that I would push through and work hard and get whe...

January 19, 2013 Keep working, keep pushing... no matter what. I am always afraid, I am always on edge... but I will not let it consume me. I will not let it take over. I can only be who I am. I can only be proud of the person I am.... and I am. I am doing it, regardless of my fears. Go big or go home baby... WARMUP: 2 Rounds - Jumprope Circuit - 10 Spiderman - 10 Shoulder Dislocates - 5 Wall Ball - 5 Toes to Bar Snatch Warmup 2X (1 PVC, 1 Bar) SKILL/STRENGTH Snatch 85, 95, 105, 115, 125 (F 2X) Clean and Jerk 115, 125, 145, 155, 165, 175 (Clean, failed Jerk) .

January 17, 2013     WARMUP: 3 Rounds - Row 250m - 10 Spiderman - 5 Pullups - 10 Shoulder Dislocates - 5 Toes to Bar SKILL SESSION: Snatch 3 X 1 X 55lbs 3 X 2 X 65lbs 3 X 2 X 75lbs 3 X 2 X 85lbs Work 65lbs for form Clean and Jerk 3 X 65lbs 3 X 85lbs 3 X 105lbs 3 X 115lbs 3 X 120lbs .  

January 16, 2013 Goals. Its so important to set them. Its important that they are reasonable and achievable in the amount of time you have set for them... oh and you should set an amount of time you want to achieve them in... get it?! The key is there is a difference between "I can do this" and "if I work my ass of, I can do this." There is a difference between setting a goal that is definitely attainable, one that you think there is a small chance you might not reach it in time... and one that is just plain scary. Goals should be all over the map... goals for your immediate future, goals for 6 months, goals for 12 months... 5 years, whatever you need to get the job done. Its important to set them to keep from being content with consistency. They help to elevate life from just day to day to looking forward to reaching new heights and accomplishing new things. Every day we are on this planet we are evolving. We have to... we learn, we grow and we change. Life c...

January 7, 2013 I think its safe to say that I sleep better at night knowing what the WOD is going to be the next morning when I get up for the gym. See... going to the 5:30am class is perfect for me (yes, Sarah we know it is) but that means that there are nights that I am literally waiting for the WOD to go up on the website before heading to bed.  No, there has never been a day that I bailed on a workout because I didnt want to do it... and yes, there have been nights that I didnt seep as well because I knew it was going to be a challenge the next day... but there are also nights (like last night) that I went to be super excited and slept fantastic because I knew what the next morning was going to bring... my favorite Hero WOD, "DT." There is something about this WOD that really gets me going. DT are the initials of SSgt Tim Davis, 23d Special Tactics Squadron, US Air Force who was killed in action on February 20, 2009. He was 28 years old supporting operations in OEF...

January 5, 2013 Its January... its New Years Resolution time. So many people are "back in the saddle" trying to get in shape, loose weight, eat right... all those things that people think of on January 1st for some reason. I was one of them, I have been there. As if there is some magical power that is going to come over you on that day and voilla, you are going to do it. This year will be the year and thats that. Now, I am not saying that I dont use January 1 as a "start over" moment. What I am saying is that it is as good a time as any. Start today, start yesterday... start on a Wednesday... it  doesnt have to be the first of the month or, a Monday or, after this weekend because you have something planned that you know you will eat cake at... it just has to be the right time. The right time for you. The right time for your mind and body. There is nothing special about the first of the year... but if thats what it takes and that has got you started towards a new...

November 14, 2012 22 Days of Thanks 2012 - Day 14 I am thankful for a special treat. Today I turned 32. Its kinda funny... I have to actually think about my age when someone asks me how old I am because I cant really believe that I am over 30... let alone 32. Not that being over 30 is a bad thing, or I am old or something... because I know that I am not. Sometimes I just feel like time is passing by but I am staying the same age. Clearly, thats not the case! I can say that I felt amazing last year on my 31st birthday, I was on the up and up... getting my shit together and heading in the right direction. I have to say, 365 days later, I am feeling even better than I thought I ever could. If you asked me at 30 how I was feeling it would be a totally different story. I am so happy and proud of the changes I have made in my life. Now, that special treat... this was my mission on the way home from work. Hubs was stopping at the store to get the good to make me an incredible Birth...

October 21, 2012 Today was a really beautiful day. Last year I talked about it, this year I was able to participate in it. An even called Barbells for Boobs. " Barbells for Boobs is an extremely popular charity event in the CrossFit community. The money raised is donated to "Mammograms In Action (MIA) which is a  501(c)3 non-profit breast cancer organization  with the mission to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer." CrossFit EXP, in Leominster put out some information that they were going to be hosting a Barbells for Boobs event and of course all of us at CFW were more than happy to participate. K and M posted the information at the gym and lots of us expressed interest. The event is basically an open back to back running of "Grace" which is one of our benchmark girl WODs. Grace is 30 clean and jerks at either 95lbs or 135lbs. I was o...