WODs & Well-Being

February 21, 2013 ... they will come! I went into the gym for my skill session tonight knowing there are still two very LARGE goats in my life. 1. Handstand Pushups 2. Chest to Bar Pullups One thing is for sure... even though I am not the greatest at handstand pushups... I have come a long way... WARMUP: 3 Rounds - Jump Rope Circuit - 10 Spiderman - 20 Abmat Situps - 10 Around the World Stretch SKILL: Handstand Pushups 10X5 Chest to Bar 10+5 .

February 14, 2013 ... stay together! Hand off ladies! This one is mine! Thanks A for the pic!! WARMUP:  500m Row 3 Rounds - 10 Spiderman - 20 Double Unders - 10 Shoulder Openers SKILL: Work on Pull From Ground Light Clean and Snatch work (65lbs) Still taking it easy on the thumb for Saturday... .

January 26, 2013 Today was an amazing day. I feel like I have been saying that a lot lately... which I cant imagine is a BAD thing... ever. For the last few months Saturdays at the gym have become a Oly session for me. I have been working on my clean and jerk and snatch as much as possible than using the rest of the time I am at the gym for other skills that I need to work on; toes to bar, butterfly pullups, handstand pushups, dips... and the list goes on... but really my Oly technique has been on the top of my list. Thursday nights and Saturdays have been dedicated to slow first pull, back on my heels, good bar path, quick elbows, dropping quick below the bar, keeping my core tight... I was told (promised almost) that it would be a very frustrating process, but it would be worth it in the end. Having been told that, I knew I would get annoyed, have struggles and get really pissed, but I also knew that that is how I "roll" that I would push through and work hard and get whe...

January 24, 3013 It is no surprise that I do a lot of reading on CF stuff. I am subscribed to many FB pages with inspirational and motivational things to keep my mind moving forward. Every day I seem to come across another blog or page geared towards the same dreams and hopes I have for myself and that I write about in my own blog. Whats great is when I read what is written in other places about CrossFit I find myself nodding my head in agreement with everything they are saying... which is great! At least I know I am doing something right! I do realize that my blog isnt very "original" in the grand scheme of things... however everything I write comes from my mind even if it was inspired by something I have seen or read. I saw this on Journal Menu's FB page (which you should go over and "like" right now if you havent already...) and I had to share it. It hits home in so many ways and is EXACTLY how I feel about the crossfit community. Many of us are tryi...

January 19, 2013 Keep working, keep pushing... no matter what. I am always afraid, I am always on edge... but I will not let it consume me. I will not let it take over. I can only be who I am. I can only be proud of the person I am.... and I am. I am doing it, regardless of my fears. Go big or go home baby... WARMUP: 2 Rounds - Jumprope Circuit - 10 Spiderman - 10 Shoulder Dislocates - 5 Wall Ball - 5 Toes to Bar Snatch Warmup 2X (1 PVC, 1 Bar) SKILL/STRENGTH Snatch 85, 95, 105, 115, 125 (F 2X) Clean and Jerk 115, 125, 145, 155, 165, 175 (Clean, failed Jerk) .

January 17, 2013     WARMUP: 3 Rounds - Row 250m - 10 Spiderman - 5 Pullups - 10 Shoulder Dislocates - 5 Toes to Bar SKILL SESSION: Snatch 3 X 1 X 55lbs 3 X 2 X 65lbs 3 X 2 X 75lbs 3 X 2 X 85lbs Work 65lbs for form Clean and Jerk 3 X 65lbs 3 X 85lbs 3 X 105lbs 3 X 115lbs 3 X 120lbs .  

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 .

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 .

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 .

**Had to post some of the few dates I missed back in June/July for my archive** July 19, 2012 WARMUP: 3 Rounds - 5 Pullups (Strict) - 10 Box Jumps - 15 Shoulder Dislocates Mobility SKILL/STRENGTH - Double Unders 10-20-30-40  - Snatch Practice 3X5 Three Stop (PVC, 15, 35) - 2 Mile Run .

August 2, 2012 Use your energy for the right purpose if its a good day, channel it... if its a bad day... channel it.  I decided to go to the gym this morning because I have a work function to go to today after work. I didnt want to miss my skill session since I know it makes me have a pretty lousy day. The problem I am having is that while I know what I have to work on, I struggle with what to actually work on on these skill days. Sometimes on a Thursday night I will do the warmup posted than go for a run, or do a "death by" workout... but I feel like I am losing steam with creativity! I dont like that!  So when I got there this morning I decided to do the deadlifts that were the skill session for the workout. Normally I dont lift heavy things on my skill day (unless its myself to the pullup bar or something)... but I couldnt resist, I can never resist, a good deadlift session. I was feeling a little glum since I couldnt figure out what to do, so I used that ...

February 2, 2012 I knew I wasnt going to be able to stay away from Thursdays for long... especially with Hubs getting up early to skill Thursday mornings. So, I decided to go today and work on some things that I "suck" at. Totally worth it... even if I couldnt get my double unders (still) but at least I am working on them. I can say that!! I also set up some weights for regulation pushups and banged out 10 sets of 5 of those. Not going to lie, going to CFW and not doing the daily WOD and Skill... I had no idea what it was going to be like. I did do the warmup with everyone, but than came the hardest part... deadlifts. My absolute favorite, they were the skill for today. Bummed that I had to hold back. I do understand that I shouldnt over train and its important to have a day of no weights. I just wish it wasnt deadlift day!! The WOD itself, well lets just say... I watched T, KP and a new CFWer take care of that WOD and wow... it didnt look fun at all!! On another note...