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

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...

November 12, 2012 22 Days of Thanks 2012 - Day 12 I am thankful for polar seltzer. Another one of those "sounds petty" ones... but its true. I am thankful that this delicious satisfying drink came into my life when I went paleo. I went for years without drinking any soda at all. Eventually I was drinking Diet Dr Pepper and Diet Coke like it was going out of style and I was going to miss the last 12 pack. Not good. When Hubs and I stopped eating crap we ditched the soda cold turkey... and picked up a pack of black cherry polar seltzer. It made making the switch to paleo so easy and its a nice bubbly drink when the need rises. It also comes in cans so we often bring it to parties where we know people will be drinking when we dont want to drink. Its nice to have the can to hold while people are socially drinking. Give it a shot! It works and there are lots of great flavors to try out! WARMUP: 3 Rounds - Jump Rope Circuit - 5 Pullups - 10 Inchworms - 15 Air Squats ...

**Had to post some of the few dates I missed back in June/July for my archive** July 16, 2012 WARMUP: 400m Run 3 Rounds - 5 Pushups - 10 Ring Rows - 15 Air Squats 400m Run Group:Clean WOD: Masters WOD - Row 1K - 30 Cleans (65) (Row 3:30, 5:56 total Rx) SKILL/STRENGTH - MU Transitions 5 X 5 From Floor - Rope Climbs 3 X 3 . 

October 3, 2010 WARMUP: 4 Rounds - Row 250m - 10 Man Makers - 10 Back Extensions - 10 Ring Rows - 10 Med Ball Cleans WOD: Elizabeth 21-15-9 - Power Cleans (95) - Ring Dips (GHD Dips) (8:28) STRENGTH/SKILL: - Rope Climbs 3X3 - 50 Hollow Rocks (day 24) .

September 26, 2012 WARMUP: Row 500m 3 Rounds - 5 Ring Rows - 10 Spiderman - 5 Medball Clean - 10 Shoulder Dislocates - 5 Pistols Row 250m WOD: TABATA HSPU - 14 Pullup - 40 Back Extension - 75 Situps - 91 SKILL/STRENGTH: - 3X3 Rope Climbs - 50 Hollow Rocks (day 17) .

August 17, 2012 Whats that saying? If at first you dont succeed.... CrossFit is amazing (have I mentioned that?). Every day I learn something new about myself. Some days I feel like an animal, some days I feel like I am indestructible. Some days I feel like I am a mess, some days extremely frustrated and of course there are the days that I am totally humbled... but everyday, every single day, I feel inspired. Not just by the remarkable coaching that I have, but by the skills, personalities and drive that I see in so many faces at CrossFit Wachusett. Newbie and Veteran the like, everyone is giving it their all to better themselves and being a part of that is truly one of the best experiences of my life. Today was one of those days where I knew I was going to struggle with a part of the WOD. My shoulders have been getting the crap kicked out of them for the last few weeks and I have just been pushing onward through the soreness like I typically do. Nothing is in danger of being ...

May 21, 2012 There is almost nothing more satisfying than reaching a goal... what comes a close second is "almost" reaching it! Proving to yourself that the commitment, dedication, practice and hard work is paying off! Of all people, I know how frustrating it can be to work at something for hours and hours and see no improvement. Its hard when you actually understand what it is you are doing wrong but cant seem to correct the problem. I have been struggling with double unders for a while. When I started CF 9 months ago the thought of getting the rope around twice on one jump was a far far far fetched goal. Finally after a few weeks I was able to get one here or there, and eventually I could link a few together. All of a sudden it ended, I was frustrated beyond belief that my double unders were gone. I had no idea what happened. Every workout with them in them I was pissed by the time I was done with them and the more frustrated I got, the harder it was for me to relax and...

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 13, 2012 WARMUP: 3 Rounds - 20 Double Unders - 10 Grasshoppers - 10 Back Extensions 2 X 9 Fundamentals 2 Min Pigeon Stretch WOD: "Mash Up" 15, 12, 9, 6, 3 for Time Squat Clean (75 lbs) Burpees (7:23 Rx) SKILL/STRENGTH: Rope Climbs 3X3 .

March 7, 2012 Take a minute to think about this... "You may think the grass is greener on the other side. But if you take the time to water our own grass it would be just as green." Again another phrase I could easily apply to both life in general as well as exercise and CrossFit. Its so common to want to be/have/do something you feel is so far out of reach. When in reality there are very few things (within reason) that you cant be/have/do without giving it your best shot. Of course... if you wish for a million dollars to land in your lap that's one thing... but if you aspire to be a person that you are not and there is a path that can get you to that goal, its never too late. If you want to change your life, do it. If you have a dream or a goal, whats the harm in shooting for the stars. I have been through quite a bit in my short 31 years on this planet. I know there are other people out there who have been through worse, and the things that I have ...

January 21, 2012 We come in all shapes, sizes, ages, colors, backgrounds, heights, walks of life... you name it... but at CrossFit Wachusett... we are certainly one big happy FAMILY!! I absolutely love Saturdays at the gym. Having the ability to take your time, do what you have to do, work on the things you suck at for what seems like endless hours.... might seem like the suck, but in fact, its so enjoyable. It really helps that there is usually a great group of us who are all there doing the "same thing." We are all there to cheer each other on, celebrate a great PR and give a boost when its needed to get something we have been working on for a long time. Whats also great is that we get a chance to work with people we dont typically get to see. Everyone (including myself) has a schedule that we tend to stick with 99% of the time. Of course there is the occasional day off, or something where we might have to switch times... but lets be honest, not many people decide to...

December 19, 2011 This morning was excellent! Of course I checked the website last night and was fully aware to what I was getting myself into on the Monday before Christmas. Of course its the coldest morning yet... so what does that mean?? Ohhhh, that we are going to have to run outside!! What I was really excited for was the rope climbs in the WOD!! Last time we had them in a WOD I sort of chickened out on the rope climbs because my arms were so sore from previous day. I knew that I could do them but for some reason I was just exhausted that morning. Today, I wasnt going to let that happen. I will tell you, my hands were killing... it was FREEZING on all the runs... and my wall balls were a bit lack luster because of the rope climbs (and Saturdays Cindy) but I pushed through! In the end I was proud of myself, all 3 rounds were Rx and even the one round that I froze at the top of the rope... I managed to finish! I do have a few war wounds... bruises from the rope, but hey... ju...

December 13, 2011 Wherever you go, go with all your heart. - Confucius Change... I havent met many people in my life that welcome change with open arms. Is it the unkown or unfamiliar that makes change so hard?  Maybe its it our inability to adapt to something that we are not used to... or maybe its that we dont want to adapt to something new and we are just "comfortable" with the way things are. When the level of comfortability shifts it throws everything off and change is inevitable. It comes in many forms, big and small... what might be significant to one person is totally insignificant to another. When your favorite restaurant changes the menu and takes your favorite dish off it can really put a damper on a dinner out. When your home team trades a player it can throw you for a loop. When you split with a significant other the stars seem to not align anymore for a while. When suddenly a person who is completely independent has to depend on another person, it takes...

December 5, 2011 WARMUP: 3 Rounds -20 Double Unders -15 Air Squats -10 Pushups -5 Wall Walks -10 Jumping Pullups -15 Back Extensions -20 Walking Lunges WOD: "Boat to Rope" 4X500 Row to Rope Climb Partner Rows while You Climb, than you switch for 4 rounds. (no partner means I climb for my row time) (16:56/35 Modified Rope Climbs) SKILL/STRENGTH: Front Squat 5-5-5-5-5 135, 135, 140, 145, 145 (PR)

November 12, 2011 24 DAYS OF THANKS #12 - I am thankful for my love for food... that I was raised with an appreciation of many different types of food and "lucky" enough that I really enjoy pretty much every type of food that gets put in front of me. I have always been pretty adventurous with foods and always say that I will try anything at least once. So far I cant really think of one thing that I have tried, that I wouldnt try again. There are of course a few things that I dont like... but nothing that I absolutely hate. Hubs and I decided years ago that we would go out and try sushi. We were totally hooked and could probably eat it at least three nights a week. We had a "favorite place" that we frequented and even knew the name of the owner and other regulars. Since starting Paleo we have not had sushi. Even on our days off, we have been opting for a bunless burger, a home made pizza and other non paleo foods. We are both Scorpios (which can either work fo...