WODs & Well-Being

May 2, 2013 Last year around this time I was invited to an IIDA (International Interior Design Association)Leadership Breakfast where the keynote speaker was amazing... you can read that post HERE if you are interested. A co-worker and friend of mine were invited be the same rep that we have worked with many times to attend for a second time this year. After the positive results last time we gladly accepted (even it it meant that I have to miss the AM session and hit the 5:30pm class at CFW, always good to change things up every now and again).  We all know how speakers can be. Totally hit or miss. Occasionally, you get a total flop where all you hear in your head while the person is talking are sounds like the teacher in Charlie Brown Cartoons... "waaahhh wah, wooow, waaaa, wooow," you look at your watch 1000 times and hope to god you can be put out of your misery soon... awful. The IIDA has proven to me now for the second time, that they are terrific at picking their...

October 23, 2012 Elisabeth Akinwale... my hero. Seriously. I love her. I would love to meet her, train with her and just talk to her. Here she is doing a 325lb Back Squat... maybe someday I will be able to do this. My 1 RM is 230... you have to start somewhere!  WARMUP: 3 Rounds - Row 250m - 10 Spiderman - 5 Pullups - 10 Back Extensions - 10 Around the World WOD: "Gold Mine" 3 Rounds for Time - 10 Squat Cleans (95) - 50 Double Unders - 1 Minute Rest- - 1 Min Burpees (ax)  (6:27 + 19 Burpees Rx) SKILL/STRENGTH Back Squat 5 X 1 195, 200, 210, 215, 225 .

**Had to post some of the few dates I missed back in June/July for my archive** June 26, 2012 WARMUP: 3 Rounds - 200m Run - 15 Squats - 10 Back Extensions - 10 Grasshopper - 15 Situps Double Under Practice Group: Squat Cleans WOD: Freakshow 10 Minute AMRAP - 5 Squats (from floor) 95 - 10 Pullups - 20 Double Unders (4 + 28 Rx) SKILL/STRENGTH Squat Cleans 3 X 3 (95lbs) .

May 17, 2012 Well Hubs and I are officially signed up for the EUROPA Get Fit & Sports Expo, Beast of the East Qualifier! We are very excited and as expected a little nervous. Besides the small throwdown I went to at a local gym before the Garage Games last year I have not even attempted to compete as an individual in a competition like this! We did do the Team Comp so we have an idea of what to expect, but man... when I signed up for an individual woman in the Rx division... I think I about fainted! Look where I have come from and look where I am going! Its empowering to know that I have come to the point where I feel I can hold my own in a competition. It helps that they have listed the WOD's that we will be doing at the comp on the website so we can train and be as prepared as possible. I am certainly not one to give up a challenge, so Hubs and I heading down to CT for this competition! Its going to be some major excitement and probably a little anxiety driven at the sa...

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 .

February 21, 2012 "I cant" "Maybe Later" "I didnt sleep enough last night" "I didnt eat enough this morning" "Its too heavy" "Its going to take to long" "It hurts" Did I miss any? Excuses. We have all used them, we have all said them... and sadly we have all been victim of them. The same saying keeps coming back to me full circle through my writing. "You can not fail unless you try." Failure is healthy, failure teaches us what we need to do to improve, failure makes us better in the end. We are humbled by it, we are strengthened by it and we become better people with it. So why are "we" programmed to be scared of it? I dont have an answer to that. Maybe we are suppose to be scared of it and thats what makes it so thrilling and exciting when the attempt becomes a success not a failure... I have no idea. Its hard to apply the "dont be afraid to fail" motto to everything in l...

January 13, 2012 It could be a good thing, it could be a bad thing. Sometimes it gets me in trouble and sometimes its the best quality that I have. When I was a kid, my brother hated it. As a teen, my parents werent to happy with it. As an adult, sometimes my husband cant stand it. It has caused friendships to get stronger or end. It has caused relationships to get stronger or end. It is not something that I consciously realized I did until adulthood, and sometimes, I need to thing twice before I do it. But I will tell you, I am VERY happy that it is a quality that I have. I have a big mouth. I say it like it is. Sometimes, I dont think about it before I say it (which is when it gets me in trouble usually), but sometimes, actually I think "most of the time" I am respected for speaking my mind and saying what it is I feel. I do my best not to hurt peoples feelings, start problems or cause trouble... but I will NOT let someone walk all over me, insult me, hurt someone I lov...