WODs & Well-Being

May 21, 2013 ...AND NOW BACK TO YOUR REGULARLY SCHEDULED PROGRAM!! Phew... I really feel like I have been in a whirl wind adventure since that very first Open workout was announced on March 6... two and a half months ago. Each week was filled with a little bit of this and a little bit of that. The weeks following, after qualifying were filled with extra training, a little added stress and honestly, a ton of fun! Finally it was all wrapped up in tight little bow this past weekend at the Regional. Yesterday, I treated myself with a nice relaxing rest day from work and the gym and today... we are back to "normal." I will not lie. It was a breath of fresh air to go to the gym this morning and feel no stress or pressure on my own performance. One of the things that this whole experience has taught me was to really take a step back and remember what it is that I love about CrossFit. I love the way it makes me feel. I love the happiness and satisfaction that I get from g...

May 7, 2013 Here we go again... If there is one thing in life that every "adult" learns over time... its the fact that anything can happen when you least expect it. Those things can be good, but those things can be bad... most you cant prepare for. You just have to learn how to go with what happens in life and deal with it as best you can. I plan, plan, plan... and sometimes... it dosent matter. Live takes over and I find myself in a crappy sutiation that more often than not costs money. Well... I just put on my big girl drawers and suck it up. Que sera sera... Today "life" brought me back tot he dentist. I had planned a few months ago to take care of some dental work that I have been putting off due to lack of insurance. The "plan" was one crown a year... so my dentist (that I love) advised which tooth to do first. We had a plan of attack for the order in which we were going to do the rest. Well... as "life" would have it.  Another too...

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 28, 2013 Yesterday CFW was represented well at CrossFit Nashua for their “Two to Tussle” pairs competition! There were 10 of us competing and we were ready to go! What a great day it was. I have to give it up to CrossFit Nashua for hosting such a great competition. The location was great for the amount of people they allowed to register and they have a beautiful facility. We were able to find a great spot outside of their overhead door to camp out on and debut the brand new CFW Pop up Tent! As I said we had 10 competitors, but we wouldn’t have been near complete without our fellow CFW-ers who weren’t competing but wanted to come along to cheer us on and of course the “fans” who wanted to come check us out and give a good yell! My teammate W and I were ready to go. Pumped up and anxious to get started right upon arrival! Most of us started warming up right away as the ladies clean ladder was to kick off the event! The day flew by with tons of excitement! There was an ...

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 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 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) .

March 1, 2013 Today is the last day of the paleo challenge. I am not sure it actually did anything for me this time around. I think maybe a little muscle definition, but otherwise, not much. I think I am going to re-evaluate my regimen talk to M, K and Hubs, get their opinions and go from there. Overall, this mornings workout felt sort of like an "off" day. I couldnt get into my rhythm with the snatches and was all over the place. I added quiet a bit of time to that portion of the WOD. Just felt overall not so good. I will put it behind me and move on... tomorrow is another day. WARMUP: 3 Rounds - 2 X Shuttle Run - 5 Knees to Elbow - 5 Burpees - 10 Inchworms - 10 Ring Rows WOD: Isabel & Cindy w/15 min clock - 30 Snatches (95) **than** AMRAP with remaining time - 5 Pullups - 10 Pushups - 15 Squats (4:00/8) SKILL: Ab Circuit 3 Rounds not for time - 10 Situps - 10 Hollow Rocks - 10 Toes to Bar

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 12, 2013 WARMUP: 30 Double unders 2 Rounds - 10 Lunges - 10 Shoulder Dislocates - 5 Ring Row - 5 Wall Ball SKILL/STRENGTH - Snatch Work, light weight, lots of technique - Clean Work, light weight, lots of technique - Double Unders  10 X 30 (all unbroken!) - 3 X 5 Pullups - 3 X 5 Toes to Bar (working kip) .

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 ...

November 29, 2012 WARMUP 3 Rounds - 10 Around the World - 10 Wall Squats - 10 Pushups SKILL/STRENGTH MU Transitions - 5 X 5 with Red and Green Bands Pullups - 3 X Max Strict - 3 X Max Kipping .

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 21, 2012 22 Days of Thanks 2012 - Day 21 I am thankful for vacation days! Headed to PA to see the fam, run a race, celebrate Thanksgiving, watch two amazing people get married... and make memories! WARMUP: 3 Rounds - 10 Lunges - 10 Shoulder Dislocates - 10 Pushups - 10 Spiderman - 200m Rum WOD: The Decender for time Row 500-400-300-200-100 KB Swing (1pd) 25-20-15-10-5 Pullups 25-20-15-10-5 (17:55 Rx) SKILL/STRENGTH 3 Rounds - 10 GHD - 10 Superman - 10 Hollow Rocks .

November 16, 2012 22 Days of Thanks 2012 - Day 16 I am thankful for my kick ass friend and hairdresser! She is amazing, fantastic, and one of the best people I have been lucky enough to meet! We have been together for as long as I can remember. She has seen me through my first perm (hello 80's), all 4 proms starting my freshman year and continuing through graduation... my wedding day and everything in between! Convinced me to get highlights, wax my eyebrows, chop my hair for locks of love... twice, and with every step I trust her 100%! Thanks Jen! You are one of a kind! Keep kicking ass! WARMUP: 3 Rounds - Row 250m - 10 Walking Lunges - 10 Ring Rows - 10 Hollow Rocks - 10 Toy Soldiers WOD: Barbara 5 Rounds for Time - 20 Pullups - 30 Pushups - 40 Situps - 50 Squats (42:28 Rx) .

November 8, 2012 22 Days of Thanks 2012 - Day 8 I am thankful for heat and electricity. We often take for granted things we have... and when we dont have it, we realize how hard life is. In lieu of our recent storm I have been thinking so much of those who were hit hard and are still suffering the aftermath of Sandy. I have friends with no power, still... 10 days after the storm. Slowly watching their FB status updates popping up, so very thankful that their power has been restored and they can take a hot shower... or go back to their house that they had to leave while there was no power. This storm did not his us out where we live to badly, however I was terribly disturbed by the FB posts asking "where the storm was" and saying things such as "is that all you've got mother nature." Seeing these angered me, knowing I have friends and family... and friends who have families... who were slammed with this storm. Some lost more than just heat and electricity,...

November 2, 2012 22 Days of Thanks 2012 - Day 2 I am thankful for my determination and drive. When I think about where I was a year ago, I just cant believe it. I am extremely aware of the changes that have happened physically, mentally and emotionally in myself and I am beyond proud that I did not give up, give in or get frustrated when times were tough. Through my life I was taught how to set goals, push for them and reach for the stars. I have realized how important it is to keep MYSELF happy. That if I am unhappy, it will show in all aspects of my life. When there is something that I feel should change, I have to make the choice to change it. When I have a problem, I have to address it. A little over a year ago my negative attitude was keeping me from being the person I wanted to be, the person I really am. It was bringing me down, and worse, it was bringing the people around me down. I have learned to love myself again. I take pride in what I have done and where I am goin...

October 26, 2012 Why is it that women find the need to treat Halloween as an excuse to slutify EVERYTHING. For crying out loud. I went looking for a costume and Hubs and I couldnt believe what we were seeing. First off... they have everything from skanky police officer (get original at least) to Finding Nem-ohhhhh (I kid you not, I actually saw a slutty finding Nemo costume). I mean I get it, people like to show off... and Halloween is a night you can "show" but holy bageezuz, if you are looking for something that covers your ass you cant even be Harry Potter, because somehow He is a prostitute too... What The Crap! I did find pieces of a costume... and I am pretty happy because I get to wear my gym clothes with it! Hubs also got one. Not his favorite holiday by a long shot... but we have two parties to get to and he is required to dress up! We will have a good time!! Mark this down... I swear to god... if I ever have a teenage girl, I will have some major issues come H...

**Had to post some of the few dates I missed back in June/July for my archive** July 21, 2012 WARMUP: Run 400m 3 Rounds - 5 Strict Pullups - 10 Step Ups - 10 Shoulder Dislocates Run 400m WOD: TABATA - Double Unders (148) - Burpee (159) - Shuttle Run (47) - Cal Row (51) (Total 305) *10 Kipping Pullups! <---- PR .