WODs & Well-Being

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 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 ...

February 13, 2013 WARMUP: 3 Rounds - 10 Air Squats - 10 Hollow Rocks - 5 Handstand Kick Ups - 10 Around the World - 5 Toes to Bar 1-2 Min Stationary Spiderman WOD: Premium 12 Minute AMRAP - 10 HR Pushups - 10m Walking Lunges - 10 Ring Rows (10 + 20 Rx) .

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 ...

January 3, 2012 I thought this was a pretty appropriate phrase for today. As I have talked about the last two days, I am really pushing myself towards my goals this year... not that I really started to slack, but its time to amp it up. A few weeks ago I talked to M and K about the things that I really need to work on and how I could go about fitting everything in with my training... AND continue to do he daily workouts. Basically we wound up talking about the things that I can work on at the same time as continuing with the programming... and just a few extra things post WOD and on my skill days. A few Saturdays have past now and I have been working a lot on my oly technique. I have the strength, but as M said, I am going to get stuck at a certain weight and go nowhere with it if I dont fix my technique. So, the time is here to slow down... reduce the weight a bit and really break down every lift I am doing, to get the max power I am capable of. In addition to that, I know I have...

October 30, 2012 WARMUP: 2 X Jump Rope Series 3 Rounds - 10 Scorpion - 10 Toy Soldiers - 10 Ring Row WOD: The Calm for Time - Row 500m - TABATA    - 50 HR Pushups    - 50 Bottom to Bottom Squats - Row 500m (8:54 Rx) SKILL/STRENGTH: Back Squat 2 on the min for 7 minutes up weight 5-10lbs each time 185, 190, 195, 200, 205, 210, 215 .

October 24, 2012 WARMUP: 400m Run 3 Rounds - 10 Incoworms - 10 Step Ups - 10 Ring Rows - 10 Air Squats 200m Run WOD: "Machine Head" 15 Minute AMRAP - Row 250m - 20 Hand Release Pushups - 20 Box Jumps (20) (4 + 265 Rx) SKILL/STRENGTH 3 Rounds not for Time - 10 Hollow Rocks - 10 GHD - 10 Toes to Bar .

**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 .

**Had to post some of the few dates I missed back in June/July for my archive** June 23, 2012 Everyday Heros was a comeptition held at CrossFit Route 1. "EveryDay Heroes is a local nonprofit organization founded by Kendra, Mark and Francine Cecieta in honor of their father and husband William Cecieta, a fallen firefighter from Saugus.  EDH provides resources and educational programs for civil servants that actively serve their communities as police, fire, EMTs, and military personnel. The EDH emergency fund’s goal is to provide financial assistance programs to support families and individuals in times of crisis, who have experienced financial turmoil due to the loss of life or a life-changing disabling injury that was sustained in the line of duty while serving their community. Financial assistance ranges from helping with basic living expenses to covering unanticipated expenses due to the loss or injury." Seeing as how my family has been directly a...

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 18, 2012 WARMUP: 3 Rounds - 10 Lunges - 10 Shoulder Dislocates - 10 Air Squats - 10 Inchworms - 10 Abmat Situps GROUP OLY: 5 X 2 High Hang + 2 Jerk (35, 65, 85, 95, 95) WOD: "Incomplete" 4 Rounds for Time - 150m Shuttle Run - 20 Hand Release Pushups - 50 Double Unders (11:27 Rx) STRENGTH/SKILL - 1 RM Back Squat (205, 215, 225, 230 PR) - 50 Hollow Rocks (day 9) .

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 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...

June 5, 2012 As a toddler and small child I was certainly a “pot belly” kid. I stood with my gut out and have many many pictures to prove it! As time went on I became a lanky skinny 10 year old… and that carried me through my early teens. There wasn’t much that I couldn’t eat and never saw a change in my body. I constantly ate cookies and cake for breakfast and couldn’t get enough of any type of sour sugary candy.  Somewhere in my early teens I woke up in the morning and looked at my body and thought… where the hell did those hips come from? All of a sudden not only was I taller than most of my friends (and I am only 5’-8” I just hang out with a bunch of shorties… haha) but I was also much larger than most of them too. I was never considered the “cute little thing” and started feeling pretty out of place. That’s when I started to be self-conscious about my body. Though high school I was pretty thin still, I was happy with my legs, but the hips and ass were dominant for a teenager...

May 14, 2012 I have this new thing I do every morning when the alarm goes off. I open my eyes think about the day and go at it full force. I make myself understand "today is a new day" and try to leave behind the thoughts of yesterday. I dont want to loose myself in this as to which I dont pay mind to the things that affect me emotionally, so I still think of all of those "things" but try to approach it with a fresh mindset. Todays WOD was great. It was something different from what we are used to. It was a typical WOD, a 21-15-9 however with the TABATA clock running we we forced to work for 20 seconds and rest for 10 seconds through the entire WOD. I really enjoyed doing something a little different, if sort made me rethink my strategy of how to complete the work. My strategy was work work work. Get as much work done in the 20 seconds on, dont stop, push as hard as I can and use the 10 seconds rest for what its intended. I felt like I was on FIRE, I plowed...

May 8, 2012 I have to say... even though I just posted about it yesterday, the change in attitude started the middle of last week. I was given some pretty horrible news, as I mentioned and my mind filled with many thoughts. Mostly about the person who the news was about... when I think about this person I can not help but see her bright shining smile and the twinkle in her eye right away in my mind. She is one of the most influential women in my life, ranks right up there with my mom. Always always there for any person who comes to her... never turning her back on a friend when they need her, giving, loving, compassionate, caring. I have many wonderful thoughts filled with her and she has been there for most of the milestones in my life. My proms, my graduations (from all three schools), arguments with friends when I need an ear to talk to, a good laugh and a smile at a cookout, a family Easter dinner, Thanksgivings, Christmas parties, my wedding... and she is always gathering togeth...

April 23, 2012 Stress is a huge part of most peoples lives. Stress comes in many forms and can be totally self inflicted or set off by things that are out of our control. Like most things (I feel like I say it a lot at least) it is how we handle the stress, how we deal with it that determines the severity of the problem. Personally the way I like to deal with my stress is with the gym (shocker I know). In all honesty when I am there nothing else matters. Its me, the weight or the clock and my mind. I am not focused on marriage, work, friends, family... I am focused on what I am doing and how I can get better at it. Its a place that I can es cape from the everyday stresses in life and there is nothing like it for me. When I have a bad day I look forward to the gym, when I am going to have a stressful day at work I look forward to the gym, when things are going not so good at home, I have a fight with a friend or the whole world seems to be falling apart around me… I look forwar...

March 19, 2012 ... its really nice out here." A quote by the beautiful Mila Kunas in forgetting Sarah Marshall when she is trying to tell Jason Segal (Peter) that he is over analyzing things way to much. For real, this is a quote to live by. This is something I struggle with a lot... over thinking, over analyzing... and I guess plain complicating things that dont need to be that complicated. Most things in life "are what they are" but when I start to add in all the "other" factors in my mind, they start to become more complicated. Not sure why that is, if its something I learned or inherited... or just a personality trait I might have picked up, but have added that to the growing list of things I need to work on. I think I have been doing a pretty good job with it lately (and yes, I think its due in part to crossfit). The idea again is to live life. Life the life you want to live but dont look past what you have right now, the life that you are currently ...

February 13, 2012 ... one WOD at at time. This statement is so true... and so often I get asked the question (especially during the paleo challenge)... "when are you doing this until." Not to mention the infamous "you dont need to lose any more weight," and dont forget the "I could never do that." What people dont understand is that this is not a temporary solution. I have decided to make a lifestyle change with the objective of adding years to my life, quality years. Over the years I have tried many different styles of working out. They never "stuck" they never appeared to work... or maybe they just didnt work fast enough for me that I going discouraged and gave up. But one thing is for sure, no matter what the workout was, I would do it for 2 weeks and feel the same every day. Yeah sure I might have been a little sore if I added weight that day... or I may be a little more pumped up for a workout because I had a bad day or something, but...