WODs & Well-Being

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 30, 2013 I woke up this morning the same as any other morning. Felt like I slept ok… headed to the gym… had a fantastic workout… nothing out of the “norm,” and headed in to work. Things sort of turned to shit from there… No, there was no traffic, I didn’t drop my keys in a puddle, stub my toe, burn myself on my curling iron, receive any bad news or even forget my lunch at home… but for some reason the mood was at a miserable low. There we have it folks. It can happen to anyone, a bad mood! I feel like there are all of a sudden those moments where you start thinking about things in life and get overwhelmed. I honestly didn’t get to work and start thinking about anything in particular, it just was something in my subconscious that had a sour flavor. When that happens I find myself having negative thoughts… which SUCKS.   Its like a glimpse back in time of my life when I was out of control. When I let one little thing destroy my day. When I wasn’t happy with anything. So ...

January 10, 2013 Elizabeth Akinwale... my CrossFit Inspiration... Form, form, form... technique, technique, technique... With good technique, comes good form.... with good form comes good technique.. and with both comes a lot of FRUSTRATION! I am working and working to improve my form and develop as a better crossfitter. I was told, and its no joke, that it is going to be a frustrating time. My weights will go down, my ego will get shattered... but if I learn how to lift correctly I will be a better athlete in the end. Here.We.Go... WARMUP: 3 Round - 10 Lunges - 10 Around the World - 10 Ring Row - 10 Wall Ball Rolling/LAX Ball OLY: Clean from High Hang on Jerk Box 65 X 10 X 2 75 X 5 X 1 85 X 5 X 1 95 X 5 X 2 105 X 3 X 2 115 X 3 X 1 Snatch from High Hang on Jerk Box 55 X 5 X 2 65 X 3 X 1 75 X 3 X 1 85 X 3 X 1 95 X 3 X 1 .

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...

December 1, 2012 WARMUP Row 250 3 Rounds - 10 Spiderman - 10 ATW - 10 Swuats SKILL/STRENGTH - 3 Stop Cleans (5X5) 75, 85, 95, 105, 105 - High Hang Clean from Box (3X10) (widen feet, jump wide, open hips) -Snatch Balance 5X5 @ 55 .

**Had to post some of the few dates I missed back in June/July for my archive** June 16, 2012 WARMUP: Run 400m 3 Rounds - 5 Pushups - 10 Shoulder Dislocates - 20 Walking Lunges SKILL/STRENGTH: - Turkish Getup 3X10 - Clean      High Hang 3X5 (65)      Hang 3X5 (65)      Clean 3X5 (65) - Clean/Jerk/OH Squat (105, 125, 135) X1 .

September 25, 2012 WARMUP: Run 400m 3 Rounds - 5 Inchworms - 10 Abmat Situps - 15 Air Squats GROUP OLY: 7X2 High Hang Clean 35, 55, 85 (3), 95 (2) WOD: "Egregiorus" 3 Rounds for Time - 20 Barbell Lunges (65lbs) - 20 Bar Facing Burpees (8:08 Rx) STRENGTH/SKILL: - Back Squat (1RM 230) 3X5 @ 70% - 165 2X5 @ 78% - 175 - 50 Hollow Rocks (day 16) .

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) .