WODs & Well-Being

March 25, 2013 Yes, you read that correctly. I will now be married to my rope. Any chance I get, if they are not in the WOD or the warmup I will be double-under-ing (a new word I just made up). MUST.GET. BETTER WARMUP: 3 Rounds - 10 Walking Lunges - 5 Ring Rows - 10 Grasshoppers - 10 Shoulder Dislocates - 1 Gym Jog 2 Minute Shoulder Opener STRENGTH: OH Press 2 X 5 @ 85% - 85lbs 2 X 3 @ 90% - 90lbs 2 X 1 @ 95% - 95lbs WOD: Hatch 3 Rounds for Time - 20 Burpees - 10 Snatches (65) (5:43 Rx) SKILL: 90 Double Unders (imidiately following WOD) - 2:20 3 X ME Nose and Toes - (30, 40, 30) .

March 19, 2013 WARMUP: 3 Rounds - Crab Walk - 10 Spiderman - 10 Ring Rows - 10 Sit Up - 10 Lunges STRENGTH: OH Press 2 X 5 @ 85% - 85 2 X 3 @ 90% - 90 2 X 2 @ 95% - 95 WOD: Crime Fighter 5 Rounds for Time - 30 Double Unders - 20 Air Squats - 10 HSPU (4 Rounds + 56 Rx) *Killed the double unders and learned a lot about mt HSPU's I needed this!! .

February 12, 2013 There are good days, there are bad days. There are days that you wake up in the morning and before your feet even hit the floor you are thinking you should have stayed in bed... but there are also days that you never want to end because they are just perfect. Life wouldnt be life if there werent both types of days. I know I have a tendency to let things bother me that maybe shouldn't. I might have a sleepless night over something I cant control, or have a totally crappy afternoon because of one bad phone call or a hearing some crappy news during the day. What I have been working on teaching myself to do is put that stuff behind me. Let whatever it is happen, react and work on putting it in the past and focusing on the future. I am excited about where my life is going. I am excited about the things I have learned about myself and am still learning about myself. There is so much more life to live. WARMUP: 3 Rounds - Row 250 - 10 Spiderman - 10 Shoulde...

March 5, 2013 WARMUP: 3 Rounds - 2 X Shuttle Run - 5 Ring Rows - 10 Pushups - 15 Squats Couch Stretch STRENGTH: OH Press 2 X 5 @ 85% - 85 2 X 3 @ 90% - 90 2 X 2 @ 95% - 95 WOD: Cracked Up 10 Min AMRAP - 5 Snatch (55) - 10 Wall Balls (14) - 15 Abmat Situps (8+13 Rx) .

February 20, 2013 Someday they will be consistent... WARMUP: 3 Rounds - 2X Shuttle Run - 10 Scorpion - 10 Ring Row - 10 Pushups STRENGTH: OH Press, 12 Min to find 1RM 65, 75, 85, 100 (F), 100(F) WOD: Chicken Wing 3 Rounds for Time - 50 Double Unders - 10 Chest to Bar (7:20 Rx) .

**Had to post some of the few dates I missed back in June/July for my archive** July 18, 2012 WARMUP: 3 Rounds - 200m Run - 1 Rope Climb - 6 Turkish Get-Up - 9 Abmat Situp - 12 Spiderman Group: OH Press WOD: Diane 21-15-9 - Deadlift (155) - HSPU w/Black Bands (3:21) SKILL/STRENGTH Press 5-3-1 65, 70, 75 (8) .

**Had to post some of the few dates I missed back in June/July for my archive** July 9, 2012 So happy to be home and back at CFW with my family! WARMUP: 3 Rounds - 200m Run - 5 Pullups - 10 GHD - 10 Spiderman - 5 Burpees 2 Minute Squat Sit Group: Clean/Pistols WOD: Taken 2 Rounds for Time - 10 Hang Cleans (115) - 20 Pistols (8:23 Rx) SKILL/STRENGTH Press 3-3-3+ 65, 75, 85 (5) .

**Had to post some of the few dates I missed back in June/July for my archive** June 20, 2012 WARMUP: 3 Rounds - 30 Double Unders - 10 Ring Rows - 10 Inchworms - 10 Spiderman 2X9 Fundamentals Group: GHD WOD: Stick Run 400m 18-15-12-9-6-3 - GHD - KB Swing (1.5 pd) (11:39 Rx) STRENGTH/SKILL: OH Press 5-3-1 70 (5), 80 (3), 90 (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) . 

September 12, 2012 One of the most amazing things I witnessed (and was a part of) at the Garage Games is the positive energy and determination that oozes out of every crossfit athlete. It is pretty well known amongst the crossfit community that the "last one to finish gets the most applause" and yes, that is the case... but until you are there in that environment and you can actually see and feel the emotion surrounding that person that is being cheered on, or are in fact THAT person... you have no idea. If you have ever played a sport, danced in a recital, made a presentation in school, spoke in front of a crowd you can understand the butterfly feeling that you get right before the "performance." If you can remember the first time you did any of those things... it heightens that feeling by 1000 %.  I can remember my first competition, which was the Garage Games Team Throwdown in CT last year with Hubs, KP and T. This past weekend I was thrilled for all of my CF...

August 31, 2012 Anyone that knows me in real life... especially my parents and Hubs can tell you, I have absolutely zero patience. I have never had any, not when I was a newborn, a toddler, a child, a teen, a young adult... and still, I have none now. I am not really sure why, and I am not really sure how, but it is something I am working on. Though most of the time I can translate it into being a positive there are times that it is not good. Sometimes it adds stress where stress is not necessary and when I get stressed, I get even more impatient and, well, you get the picture.  I think one of the biggest issues that people have with working out and "dieting" (for the record I hate that word now when used in that context and almost cringe when I write it), is that they want immediate results. With the workout, they want to walk into the gym, pick up the weights or run on the treadmill and in a two week time period see results. They want to spend a week eating a "low ...

August 15, 2012 Man, running is just not my strong suit. Its like a mental block that I am trying to get past. I have never been a "runner." When I was a kid I loved to play and run outside. My mom always joked that I would be a track runner. When I was about to go into the 9th grade (yay high school...) some of the girls from the high school cross country team showed up at our school to talk about joining for our freshman year. I had absolutely no idea what Cross Country was... and when I asked I was told it was "running." Like any other kid who enjoyed running around I thought... "cool, running... must be like track" and I signed myself up! Holy bageebus was I in for it. I showed up for my first practice and the coach said "ok guys, go do the mile loop for a warmup." Hahahahahaha... a WHAT? A mile warmup, are you out of your f@#King mind!? Well, apparently, cross country and track (at least my idea of track) had NOTHING in common except the...

August 6, 2012 Damn, I am busy as hell. I am busy at work, I am busy at home... I feel like I just cant shut my brain off. These are times in the past that I would just totally shut down. I cant tell you how differently I handle stress now. I have learned how to slow myself down (still a work in progress) and face the task at hand before jumping to major conclusions. When I start to get overwhelmed I have been taking a step back. I have really been thinking a lot about how to handle myself in certain situations. What is worth getting worked up about, what isnt. How do I handle things that go badly that I wanted to go a different way. How do I handle the loss of a loved one or hearing that another friend is expecting a baby. Life changes so fast right before your eyes and if you dont take it all in and life in the moment before you know it, it will pass you by. This used to bother me a lot. Change. Life changing, my friends changing... all of us seeming to "grow up" and do...

July 31, 2012 What would life be like if it was "fair?" I can clearly remember asking my parents if it was ok if I could go for a ride in my friends boyfriends car when he got his license and we were only 15. When the response was "absolutely not," my witty teenage whine "but Dad, thats not fair" came out without a second thought. I knew he was doing what was right for me... and keeping himself and my mom sane in the mean time... but I didnt understand it, it just didnt seem fair that someone else's parents didnt have the same rules as mine. When I was a senior in high school, I qualified for the State Championship for throwing the discus. My coach decided to have a Junior, who also qualified, fill the spot because she was "more consistent" than I was. I thought it was totally unfair that I was a senior and this was my last chance, and I got shafted for someone who would have another chance the next year. I had been so excited that I qu...

June 11, 2012   I am a strong believer that if you think you can do something than you can… you know, to an extent of course. I mean don’t jump off a bridge and try to fly, because even if you REALLY think you can do it, its not going to happen. But if you think about how much our mind is in control of our emotions and feelings… almost like it is programmed and expected to act a certain way in certain circumstances not allowing us to push out of our comfort zone without a fight. When we are in the act of doing something more often than not our brain tells our body that we need to slow down and/or stop well before our body actually needs to.   Why is that? Why are we so worried about being uncomfortable and why do we automatically stop when things get that way? In the past I would go to the gym, I would work out and push myself to where I was “comfortable” pushing. I was working hard, I was sweating, I would get sore the next day or two and I would go back and repea...

May 22, 2012 Ever since I was a little kid I have been adventurous. I would do the things my parents told me not to do, not to disobey them… but because I wanted to see why I was told not to do it. What the consequence would be if I did do it. Almost like it was a challenge that I chose to accept at any chance. “Sarah, don’t touch that” turned quickly into my burning my hand, cutting myself or whatever because I had this horrible urge to touch whatever it was that I was told not to touch simply because I was told NOT to. If no one mentioned it, I wouldn’t have ever wanted to touch it in the first place more than likely. Don’t get me wrong, my parents watched me because they knew this about me… but there was a time and a place for me to learn lessons… they would never put me in danger. I have carried that urge to accept a challenge through my whole life and still, to this day I have a hard time when faced with these types of situations. I have it ingrained in my head that I...

May 7, 2012 First off, I have had strict instructions that I need to keep up with my blogging! So for those who read daily I am sorry for the massive bulk publishing yesterday! I hope you enjoy catching up with the new posts (grab a cup of coffee and catch up!). I know (judging by my FB page) that there quite a few readers out there, and lots of new ones, so I just want to say thank you for your support! I started this blog to be a place where I can literally dump my thoughts about my new adventure with CrossFit. Soon after, it turned into something that really means a lot to me, where I try to be as open and honest as I can, so if I can be even a small amount of inspiration to anyone out there just by doing what I love... well thats just perfect! Please feel free to comment either here or on FB and if you have any inspirational material I would love to hear from you! I have also been contacted by a few different places for product reviews and give a ways... so stay tuned!! I have ...

April 25, 2012 WARMUP: Jog 200m 3 Rounds - 10 Spidermans - 10 Pushups - 10 Back Extensions Group: 9 Fundamental Review WOD: Turbo Charge 15 Min AMRAP - 10 Deadlifts (155lbs) - 15 T2B - 20 Burpees (3 + 25 Rx)  SKILL/STRENGTH OH Press 5-5-5+ 45, 45, 65, 75, 75 .

April 16, 2012 Well well well... I am such a liar. I was around for a week and than it was mass chaos again! I have been busy at work so the blog fell to the wayside unfortunately. I just didnt have it in me to come home and write... but I did think about it every day, honestly. I really said "oh I want to write about xyz" to myself every day, but I was so tired and since aside form work, going to crossfit is super important to get through my days I needed my sleep! So that came first. Than I had a fun fulled weekend jam packed with so many fun things that until tonight I didnt get a chance to sit down, unwind and focus on the blog. Alas, here I am, writing and in a great mood ready for the rest of the week! Today was a milestone that I will not forget. I had quite the breakthrough... I went shopping. You can ask my mom, you can ask Hubs and you could even ask a few of my girlfriends... pant shopping with me... NEVER a good time. You see, I have a huge problem buying pant...

April 14, 2012 WARMUP: 3 Rounds - 10 Walking Lunges - 10 Around The Worlds - 10 Leg Swings - 10 Hollow Rocks - 10 Squats 2 Min Squat Sit at Rack WOD: CrossFit Total - Deadlift 185, 225, 255, 265, 270 <----PR - OH Press 75, 80, 85, 90 <---PR - Back Squat 175, 185, 205, 215 <---PR TOTAL  = 575 lbs .