WODs & Well-Being

May 2, 2013 Last year around this time I was invited to an IIDA (International Interior Design Association)Leadership Breakfast where the keynote speaker was amazing... you can read that post HERE if you are interested. A co-worker and friend of mine were invited be the same rep that we have worked with many times to attend for a second time this year. After the positive results last time we gladly accepted (even it it meant that I have to miss the AM session and hit the 5:30pm class at CFW, always good to change things up every now and again).  We all know how speakers can be. Totally hit or miss. Occasionally, you get a total flop where all you hear in your head while the person is talking are sounds like the teacher in Charlie Brown Cartoons... "waaahhh wah, wooow, waaaa, wooow," you look at your watch 1000 times and hope to god you can be put out of your misery soon... awful. The IIDA has proven to me now for the second time, that they are terrific at picking their...

April 25, 2013 What would life be like if everything was “easy” or came natural?   What if anything you wanted to try in life was right there for you to try and there was no work involved in getting there? No worry that you wouldn’t succeed when you tried it for the first time. No question of if you will fail. My personal opinion. Boring. Unrewarding. Lackluster. There is something about doing something I have never done before that just lights a fire inside me. This is especially true when I am asked to do it by someone who has the faith in me that I can do it. I may fail the first time, I may even fail the second time, but I know deep down inside that I will never stop trying until I have accomplished what it is I have set out to do. Risk and challenge are scary things for some people. I was there for a long time myself, living in comfortability. Again, my mind is wondering back and forth from the gym to “life” when it comes to this topic. Will I ever lift that 10lb...

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 .

September 17, 2012 WARMUP: Row 500m 3 Rounds - 10 Step Ups - 10 Shoulder Dislocates - 10 Pushups Row 250m GROUP OLY: 5 X 2 High Hang Snatch (35, 55, 85, 95, 95) WOD: "Judgement" for time - 5 Muscle Ups/15 Chest to Bars - 100m Run - 4 Muscle Ups/12 Chest to Bars - 200m Run - 3 Muscle Ups/9 Chest to Bars - 300m Run - 2 Muscle Ups/6 Chest to Bars - 400m Run- 1 Muscle Ups/3 Chest to Bars - 500m Run (12:19 Chest to Bars) SKILL/STRENGTH: - 1 RM OH Press (85, 95 PR, 100F, 100F) - 50 Hollow Rocks (day 8) .