WODs & Well-Being

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...

January 24, 3013 It is no surprise that I do a lot of reading on CF stuff. I am subscribed to many FB pages with inspirational and motivational things to keep my mind moving forward. Every day I seem to come across another blog or page geared towards the same dreams and hopes I have for myself and that I write about in my own blog. Whats great is when I read what is written in other places about CrossFit I find myself nodding my head in agreement with everything they are saying... which is great! At least I know I am doing something right! I do realize that my blog isnt very "original" in the grand scheme of things... however everything I write comes from my mind even if it was inspired by something I have seen or read. I saw this on Journal Menu's FB page (which you should go over and "like" right now if you havent already...) and I had to share it. It hits home in so many ways and is EXACTLY how I feel about the crossfit community. Many of us are tryi...

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...

January 9, 2013 Its so important to visit your goals daily. Look at where you are, where you have been and where you are trying to go. Sometimes taking a look back at where you have come from allows you to push harder towards future goals. When starting something new its common to set unreasonable goals... you want what you want badly but have no idea how long it will take to accomplish. However, when the time finally comes that the goal is attained, its an incredible feeling. Suddenly, the urge hits to set another goal... something you feel that might be out of reach but "hey, anything is possible." You just want that feeling again. Time will go by and maybe you will set more goals while still reaching for the ultimate, or maybe you will sprint towards that ultimate and hit it again... just in time to set another. Goals are so important in life, but almost as important is the ability to celebrate your milestones... slow down and take a look back at where you have come ...

November 8, 2012 22 Days of Thanks 2012 - Day 8 I am thankful for heat and electricity. We often take for granted things we have... and when we dont have it, we realize how hard life is. In lieu of our recent storm I have been thinking so much of those who were hit hard and are still suffering the aftermath of Sandy. I have friends with no power, still... 10 days after the storm. Slowly watching their FB status updates popping up, so very thankful that their power has been restored and they can take a hot shower... or go back to their house that they had to leave while there was no power. This storm did not his us out where we live to badly, however I was terribly disturbed by the FB posts asking "where the storm was" and saying things such as "is that all you've got mother nature." Seeing these angered me, knowing I have friends and family... and friends who have families... who were slammed with this storm. Some lost more than just heat and electricity,...

**Had to post some of the few dates I missed back in June/July for my archive** July 2, 2012 Travel WOD WARMUP: 400m Run 3 Rounds - 10 Inchworms - 10 Spiderman - 10 Air Squats 400m Run 2 X 9 Fundamentals Rolling/Lax 5 Minute Squat Sit WOD: 3 Rounds 20 Double Unders 25 Abmat Situps SKILL/STRENGTH Death by Pushups (10) .

**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 19, 2012 WARMUP: Run 400m 3 Rounds - 4 Turkish Get-Ups - 8 Pistols - 12 Toes to Bar - 16 Grass Hoppers Run 400m Group: KB Shoulder Stretch Burgerner Warmup WOD: Alienator 3 Rounds for Time - 10 Snatches (65) - 10 OH Squats (65) - 20 HR Pushups (6:33 Rx) SKILL/STRENGTH Death By Cleans - 11 Minutes (95lbs) .

September 11, 2012 WARMUP: 3 Rounds - 250m Row - 10 Lunges - 10 Back Extensions - 10 Shoulder Dislocates - 10 Grasshoppers Group: Kipping Instruction WOD: "Tie Break" 12 Minute AMRAP - 10 Alternating Pistols - 10 Pullups - 10 KB Swings (35lbs/1pd) (6 +13 Rx) SKILL/STRENGTH: - Partner Death By Ring Dips (Red Band) W/JM, Made it to 10 - 50 Hollow Rocks (day 2) .

August 8, 2012 I had absolutely no idea when I completed and logged my very first crosfit WOD into my notebook last year... a year ago today... what I was getting myself into. I mean I knew that I was ready for a change and I knew that I was going to give this whole "crossfit thing" a shot... but never did I think it was going to have the impact on my life that it has. When I completed that WOD I remember being sweaty and tired and thinking to myself how much I really want to make a change in my life physically. How the ball was in my court and that the tools were here, I just had to use them. I was not going to give this up and I was determined to stick with it. What I didnt realize was how much it would change me mentally in the process. In the last year I have changed more than I think I even can comprehend. Inside and outside, mind body and soul... everything has changed. I feel like I look at things with a new light. I know it sounds crazy but something clicked insid...

July 25, 2012 This morning at the gym was another fantastic WOD, but one of the things that stuck out to me most was the skill/strength session. This morning it was “death by hand release pushups.” I have explained this before, but in case you forgot a “death by” workout is one rep in the first minute, 2 in the second, 3 in the third… and so on until you can not successfully complete the amount of reps in one minute of time. Typically when you know you can do 10 reps of whatever the exercise is, you do the sets adding 2 to each minute, so 2 the first minute, than 4, 6, 8 and so on. When you first start out it seems really easy, one rep of most exercises in 60 seconds leaves you plenty of “rest” time for the rest of the minute, however when you get to the 8, 9, and 10 sets you are usually working back to back, so it can be very difficult. All of the CFW athletes (and crossfit athletes in general) work really hard, and its only natural that the people you WOD with daily or even...

May 5, 2012 WARMUP: 3 Rounds - Row 250 - 5 Pushups - 10 Walking Lunges SKILL/STRENGTH - 10 Min Double Unders (they are coming along great) - Death By Pullups (kipping) - 60 GHD Situps - 50 Abmat Situps .

May 3, 2012 Strength is not only about how much you can lift, fast you can run or amount you can push... ... strength is in your body, your mind, your soul. I have been faced with quite a few things in my life that have made me ask the question WHY... and yet again in my short 31.5 years I am faced with that thought today. I am reminded how short life is, how lucky I am to have the things that I have, the people that I have and the live that I live. If you knew what I have gone through you might ask me if I would change anything... the answer is no. I was given this life. I am who I am because of this life. I am strong from my losses and struggles. If you knew the wonderful lives and strong amazing people that I have had the privilege and blessing to know and love... whether it was a short time or a long time, whether it was cut short or long and lasting. I wouldn't trade any moment of my life, this is MY life, those are MY memories. Cherish every moment... WARMUP:...

March 15, 2012 When I grow up I want to be like (fill in the blank)... When I become a parent I want to be like (fill in the blank)... I wish I could be as smart as (fill in the blank)... I wish I could do (fill in profession here) as a profession just like (fill in the blank)... Too bad I dont have as much money as (fill in the blank)... I want to go on vacation like (fill in the blank)... I wish I could lift as much as (fill in the blank)... I want to be as fast as (fill in the blank)... I think I can safely say that I have said every one of those statements and I am sure most people at one time or another wish or aspire to be like someone or look like someone. The pisser is, that what "you" dont think about is the path that that person went on to become that person that "you" want to be/look like... I am sure in most cases it wasnt smooth sailing... I am sure that 99% of the time there were snags, suffering, trip ups and what not along their path to ...