WODs & Well-Being

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 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 16, 2013 WARMUP: 3 Rounds - Bear Crawl - 5 Pullups - 10 Inch Worms - 10 Jumping Squats - 10 Scorpions 1 Minute Shoulder Opener STRENGTH: 5 X 3 Push Press 115, 125, 135 WOD: Chaser 3 Rounds for Time - Run 200m - 10 Front Squats (5:08 Rx) TEAM: 3 Rounds NFT - 20 T2B - 10 GHD - 60 Sec Noes and Toes .

April 12, 2013 I saw this today and it really struck a chord with me. Funny, before one of the open workouts I was at the gym on a Saturday. I was getting ready to do the workout and some how the words "oh god, I don't want to do this again" slipped out of my mouth. I try my hardest to be a positive person at the gym, but I would be lying and everyone who is human (crossfitter or not) would know I would be lying if I said that sometimes my mind didn't get ahead of my heart. There are times that you just feel defeated before you start and there are times that it seems as if you cant even get started because of that. Well, as soon as the words escaped me, one of my fellow crossfitters said "What was that? I don't want to hear that from you... your always the positive one, Mrs Motivation." My gut dropped. I had realized that what I had just said out loud didn't just affect me, but it may have affected the way she was feeling about approaching the w...

March 26, 2013 Oh lovely day! I was pumped to get to the gym this morning to do this WOD. My kind of WOD. Just the right length, nice heavy weight, mix of skill (that isnt bar work or double unders... aka PISTOLS) and rowing! I like this kind of match up! This is one of my favorite pics of K from the Regional competition last year... she was doing this workout.   I am still so pumped for the remainder of the open! Personally I couldnt be more proud of myself and the rest of CrossFit Wachusett... individuals, team, whatever way you want to look at it. There are people inspiring people left and right. There are PR's there are goals set, goals met and goals shattered!! Its such an exciting time of year to be around such amazing people!! WARMUP: 3 Rounds - 20 Double Unders - 5 Pullups - 10 Inchworms - 10 Jumping Squats - 10 Scorpions 2 Minute Squat Sit STRENGTH: Front Squat 2 X 5 @ 80% - 175lbs 2 X 3 @ 90% - 195lbs WOD: 2012 Regional WOD #2 15 ...

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 11, 2013 I am guessing when my parents named me Sarah they were well aware of the fact that its origin is Hebrew and its meaning; princess. I might be slightly over the top sometimes, but certainly wouldnt categorize myself as a princess. I now, however, am the proud "owner" of my second crown... No, no, no, no... not that kind of crown... the "fun" kind... the kind that you have to sit in a dentist chair for an hour, get a shot of novocaine and endure the drill... AWESOME eh? Bet you wish you could have one too! Thankfully, my dentist is amazing. I am really not a fan (dont know many people who are)... but I have to say if I have to go, I am gad I go to him. His work is quick, painless and "comfortable," if thats a good word to describe dental work. Of course, no matter what way you slice it, its not quick and painless on the wallet. Now if I was a REAL princess I could pay for it with all my gold.... but for now I am just going to ...

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 12, 2013 WARMUP: 3 Rounds - 1/2 Gym Crab Walk - 5 Hand Release Burpees - 5 Inchworms - 10 Abmat Situps - 10 Grasshopper Pigeon Stretch 2 Min ea Leg STRENGTH: Pause Front Squats (3 Sec Pause at Bottom) 5 X 2 @ 70% (155) WOD: Jacobin 4 Rounds for Time - Row 500m - 20 Pullups (Ring Rows, Subbed) (14:33 Rx) .

February 4, 2013 I am lucky enough to have two wonderful roll models in my life. I have talked about my parents before, but today I have to honor them by wishing them the happiest anniversary!! They were married in 35 years ago today. I can be 100% sure that they had no idea what type of life they were going to lead together, what challenges they would face and how they would get through it. However, I am also 100% sure that they could not have gotten through the life that has been laid out for them without eachother. They are strong, they are passionate, they love eachother and I could not have been luckier to have them as my parents. Happy Anniversary Ma and Pa!! Today begins the first Paleo Challenge of 2013. We are calling this one Paleo Challenge II. This challenge, in addition to being strict paleo also includes eliminating honey, agave, maple syrup, greek yogurt and some other on the fence paleo foods that have been allowed in challenges past. I havnet done a challenge i...

January 29, 2013 Do you dog it? Are there days that you just don’t want to work hard? Are there days that you just go through the motions to get through the day? To be successful, to reach a goal, to get to the point of ultimate satisfaction… you just cant do it. Hard work, dedication, drive… no excuses… that’s what it takes to elevate yourself beyond your goals. This holds true with anything in life. When I was a kid, I can remember going to softball practice for the in-town youth team. When I started out I was   this skinny lanky kid with glasses and a glove that the ball barely fit into that I couldn’t even squeeze. I had no business being on the field, but I really wanted to learn how to play and be as good as my brother was at baseball. I can remember picking daisies in the outfield (because when you are 8 years old the ball rarely reaches the outfield unless it goes through the infielders legs) and being really sad that I didn’t get to be the catcher like was on ...

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 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 11, 2012 WARMUP: 3 Rounds - 20 Double Unders - 5 Pullups - 10 Inchworms - 15 Air Squats Pigeon Stretch STRENGTH/SKILL Front Squat (Based off 215lb 1RM) 1 X 5 @ 75% - 160 2 X 5 @ 80% - 170 2 X 3 @ 85% - 180 1 X 2 @ 95% - 200 WOD: Chill Stop 4 Rounds for Time - 15 HSPU (first 10 Rx, remainder with 1 abmat) - 30 Jumping Squats (45lbs) - 250m Row (3 + 5) .

January 2, 2013 Intensity... its was building... now its here, its GAME ON time!  Time to turn up the heat, turn up the intensity and push harder than I have ever pushed before. I have set myself some big goals for 2013 and have all the faith in the world in myself that I will fulfill all of them. In the gym, out of the gym... you name it, I will get it done. There is a feeling inside me that I haven't felt at this level before. Its a feeling that keeps growing stronger every day. It started that first day that I picked up a barbell in the Garage at CrossFit Wachusett. The day I realized that if I wanted to change something, now is the time. Work hard, push through the grind and you know what... it will come. The amazing thing is... that thrill that I talked about so long ago when I completed my first WOD, or even a WOD that was more challenging than another.... its still there. Its still very present every time I complete a WOD, every time I challenge myself with a lift...

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 20, 2012 22 Days of Thanks 2012 - Day 22 I am thankful for my body. I think we all have a tendency to take our body for granted. We never really think of the things we have that others dont. We dont really understand that some people live in pain on a daily basis. We try to understand eating disorders and why people can do things to their body that we ourselves might not be able to imagine, but its hard unless you are the one in the situation. Having the mind to take control of your body and teach yourself the things you need to be healthy and strong is the first step and a difficult one if you dont have the eduction or mindset to do do. I have been on all sides of this... and still struggle at times. I had the time when I looked in the mirror and was almost ready to give up, just do whatever and complain, complain, complain... as if that was going to help. I had the time when I worked really hard at the gym, but still pumped my body with crap... again... not going to...

November 17, 2012 22 Days of Thanks 2012 - Day 17 I am thankful for our growing CrossFit Community! How many CrossFitters can you fit in the Wachusett Brewery? Ummmm... about 40... and than some! We had a fantastic CFW gathering tonight! What a great time with lots of fantastic people! I love that we grow every day! Keep kicking butt CFW! WARMUP: Row 250 3 Rounds - 10 Walking Lunges - 10 Inchworms - 10 Around the World - 5 Pullup - 5 Pistols Frog Stretch SKILL/STRENGTH Front Squat - 1RM 155, 175, 190, 200, 205 (PR), 215 (fail) .