WODs & Well-Being

May 25, 2013 With all this rain I am feeling like I should be on the lookout for Noah... So glad to be back in the swing of things for a Saturday morning! It was great to have the Oly session and workout today. WARMUP: Oly Warmup OLY: 1 RM Snatch (15 Minutes) 85, 105, 115, 125, 135 (F) 1 RM Clean and Jerk 125, 145, 155, 165, 175, 185 (F) WOD: 15 Minute Clock - 10 OH Squat (65) - 50 Double Unders than with remaining time KB Swing (25) (6:20 + 195 Rx) .

May 24, 2013 I saw this top when we were at the Regional last weekend. I laughed so hard, but didnt buy it... its pink (not my thing). However I thought it was appropriate for todays post! WARMUP: 3 Rounds - Row 250 - 10 Spiderman - 10 Pushups - 10 Toy Soldiers - 10 Shoulder Dislocates 2 Minute Squat Sit Group: Snatch Warmup OLY: Snatch 1RM 12 Minutes to find 1RM Snatch 85, 105, 125, 135 (F) WOD: White Walker 12 Minute AMRAP - 5 Thrusters (65) - 10 Bar Facing Burpees (9+1 Rx) .

May 6, 2013 I thought this would be a great day to start a Monday. Every single Monday I get my butt out of bed and get to the gym, just as I do every other day of the week. Than I get myself to work and log into FB to see what happened after I turned into pumpkin the night before at 9:00, when I disconnect from the "interwebz" for a few hours. More often than not I am greeted with all the cases of the "Mondays" that people post on FB... and yes, I have there too. Sometimes I think we forget that its Monday for everyone... and we all know what thats like. But days like today it kind of got to me. Last night right I broke a tooth while I was eating dinner. Damnit it pissed me off. I just got a crown and I was really mad that the tooth right next to it is the one that cracked. No fault of my wonderful dentist  (no really, I love him and don't blame him, I blame my crappy teeth), but its just plain inconvenient. I wasn't planning on  making a trip to t...

April 29, 2013 The first morning back after a competition weekend can be tough, but I felt amazing this morning. I was really happy that I wasnt too sore, just a little in my hams, quads and back but honestly not any more sore than a typical Saturday Olys Session & WOD day. I am feeling great! Nothing can get in my way!  WARMUP: 3 Rounds - Run 200m - 10 Air Squats - 10 Shoulder Dislocates - 10 Inchworms - 5 Toes to Bar TEAM OLY: 5 X 1 Snatch 1 Full / 1 Hang (no dropping) 60 Sec Rest Between Sets STRENGTH: Back Squat 1 X 10 @ 70% - 170 1 X 5 @ 80% - 195 3 X 2 @ 95% - 230 TEAM WOD: Pistols 25-20-15-10-5 KB Swings (1.5 pd) 5-10-15-20-25 (10:37 Rx) .

April 21, 2013 Whats on the menu? Scallop Florentine (find it HERE ) How easy was it to make?   I have to say it was a little time consuming and a little daunting for me. I have never in my life attempted to make scallops and I was afraid that I was going to under or over cook them... and they would be totally inedible or something. I stopped at Price Chopper (because they have a great seafood and meat section) and got the scallops. The guy at the counter said that they were "super fresh" and had just came in that morning. So, I had that on my side! The "Florentine" part was pretty easy to make and smelled fantastic while cooking. It was mostly a waiting game. Add the onion and wait for it to cook... add the tomato, garlic and mushroom and wait some more now add the spinach and wait wait wait... Thats when I started to get anxious about cooking the scallops. I looked on line to see how to "sear" something because the instructions said to sear each...

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

April 13, 2013 WARMUP: 3 Rounds - 10 Spiderman - 10 Toy Soldiers - 10 Ring Rows - 10 Air Squats 2 Min Couch Stretch Oly Warmp with PVC OLY: Snatch (15 Minutes) 65, 75, 85, 95 Clean & Jerk (15 Minutes) 95, 105, 135, 155, 165, 175 (clean no jerk) TEAM WOD: Tag Team (w/Choma) - 300 Double Unders - 50 HSPU - 30 Snatch (100lbs) 12:07 Rx .

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 15, 2013 WARMUP: 3 Rounds - Bear Crawl - 10 Ring Row - 10 Shoulder Dislocates - 10 Lunges 1 X 9 Findamentals OLY: Snatch Light Snatches for 10 Min 65 X 2 75 X 2 85 X 2 95 X 2 WOD: Recovery 4 X 250 Row .

March 7, 2013 Today was amazing. That is all I have to say! I have said it before and I will say it again; CrossFit is a life changing experience. Today was the "first" day of the 2013 open for us on eastern time. The WOD was announced last night so unless you were WODing at 8:00 last night... most people attempted 13.1 (for the first time) today. The excitement in my tummy when I went to bed last night was unbelievable... and when I got up at 4:45 I was practically running to the gym! So, what was so awesome? The pure courage, strength, bravery and overall confidence that exuded from the gym today had it bursting at the seams! By 6:30am, 7 CFW members (including myself) had tackled 13.1. Of those members only 3 of us competed in the Open last year... I am so inspired by all of those who are going into the Open this year for the first time! We all stand under the burpee target set our feet, look up at the target, make no eye contact with anyone and listen for the clo...

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) .

March 2, 2013   Some days are just pure frustrating at this point. I am at the point now in my Oly sessions where a 5 lb PR is going to be a big one. I really have to focus and get into a good position with my form for both the snatch and the clean and jerk at the weights I am consistent with, than push to get ahead. The Saturday sessions are really helping a lot, my snatch while the number hasnt gone up, is feeling a lot better, once I can nail it, I will be on a roll. I am really looking forward to the day I hit 200lbs on the clean, but again, I am trying to not get ahead of myself. I will get there!  After the Oly session the WOD was so much fun! There was an extremely large 11:00 group to WOD and it was a partner one at that! What a blast! I was paired up with KG and we just worked really well together. First time I have worked with her and I am sure it wont be the last!  WARMUP: Snatch Warmup OLY: Snatch - 15 Min 85, 105, 115, 125 (F), 125 (F...

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 26, 2013 WARMUP: 2 X Jump Rope Series 3 Rounds - 10 Lunges - 5 Pullups - 10 Abmat Situps - 5 Inchworms 1 X 9 Fundamentals 2 Minute Pigeon Stretch OLY: Snatch 1 Every 30 Seconds for 5 Min Alternate Power/Squat (95lbs) WOD: Contender - 75 Double Unders - 30 HSPU - 15 Clean (115) (9:31 Rx) .

February 23, 2013 Not sure what is going on but I have been on an accident prone spree lately. This morning had a lovely incident with my favorite bella bar (we cal her Black Beauty or Bella in the gym). I had a great snatch session, still hitting 115 consistently and with good form, but once I just to 125 I havent been able to stick it. Anyway, I was working up my clean and jerk and was on my second attempt at 185 and had the most ridiculous fail ever. After thinking about it... and talking to M, I realized that I did not release my hook grip. The bar came down, slammed into the top of my knees and pinned my right hand between my knee and my hand... so whats a girl to do? I pulled. This all happened in a split second mind you. I shook my hand because I knew I either broke my nail or jammed a finger, but what I wasnt prepared for is what I saw. I literally ripped the entire pad off the ring finger fingertip on my right hand. Suddenly, I have no fingerprint. Um.... OUCH! That hurt...

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...

February 2, 2013 I have been very happy with the new Saturday format. After talking to M and K I have decided to attend both the Oly class as well as the skill/WOD following. I typically spend a few hours there anyway when I can, so this way I have a program for the whole time. Plus, more often than not, the WOD and skill is based around something I need working on (cough cough... everything... cough cough). Snatches were feeling good during the start of the Oly hour. I have been really focused on my form and fee that even though I havent been able to stick my previous PR of 125lbs agian, I have certainly been more comfortable getting up there close to it. My clean and jerks have also been benefiting from this work as well. Of course in conjunction with the few Thursdays in a row that I was working on full squat cleans from the boxes as well as the first pull off the floor. Last week I was amazed when I got up to 185bs... and today I got under 195lbs! I shocked myself that I actu...

January 28, 2013 ... is that what a goat sounds like? Because I know what one looks like... I have talked about crossfit goats before and I thought today would be a perfect day to do it again! First, lets take a look at what the definition of "goat" is (according to the free online dictionary): 1. Any sure-footed agile bovid mammal of the genus, naturally inhabiting rough stony ground in Europe, Asia, and N Africa, typically having a brown-grey coloring and a beard. Domesticated varieties are reared for milk, meat, and wool. 2. Informal a lecherous man. 3. A bad or inferior member of any group. 4. Short for scapegoat (a person that is punished for the errors of others) 5. Slang to cause annoyance 6. A victim of ridicule or pranks Now... the definition of a CrossFit Goat: 1. A “Goat” is a movement you hate doing, suck at or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it. (d...

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...