WODs & Well-Being

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 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...

April 30, 2013 I woke up this morning the same as any other morning. Felt like I slept ok… headed to the gym… had a fantastic workout… nothing out of the “norm,” and headed in to work. Things sort of turned to shit from there… No, there was no traffic, I didn’t drop my keys in a puddle, stub my toe, burn myself on my curling iron, receive any bad news or even forget my lunch at home… but for some reason the mood was at a miserable low. There we have it folks. It can happen to anyone, a bad mood! I feel like there are all of a sudden those moments where you start thinking about things in life and get overwhelmed. I honestly didn’t get to work and start thinking about anything in particular, it just was something in my subconscious that had a sour flavor. When that happens I find myself having negative thoughts… which SUCKS.   Its like a glimpse back in time of my life when I was out of control. When I let one little thing destroy my day. When I wasn’t happy with anything. So ...

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 6, 2013 Ever hear that saying; "reach for the moon, if you miss you will land among the stars?" This is one of my favorite sayings and has ran through my head more times that I can even count since childhood. No goal can ever be set to high... and if it happens to be just out of reach, thats ok. Why? Because if you gave it your 110%, worked hard, pushed to achieve whatever it is... than even if you didnt reach your ultimate goal, you are far more ahead than you were when you started. 13.5 was a workout that made me nervous. Yep, look back in my older posts about if I get nervous before a WOD. With this one, it was amplified by about a million. Now, when it comes down to the Open, I knew that I didnt really have to do this one again. There were already 3 scores that were well above mine but for me it wasnt about that. It was about ME. It was about how I felt I did on my first attempt and how I have to learn to not be afraid of these things that seem to hinder me in...

April 4, 2013 This man... is the devil... ... ok ok maybe he isnt the "devil" but clearly he has a sick sick mind! This workout has to be one of the hardest workouts I have partaken in through my entire (albeit not really long) crossfit career. Holy smokes. Watching Camille and Sam go at this workout was super intense... and if it coudlnt get any more crazy, Froning and Khalipa... WOW... just WOW. One thing was for sure. We were going to work our asses off and give everything we possibly had inside. I remember doing the chest to bar and thruster ladder last year. It was the first time I had even attempted to do chest to bar pullups. It was intense and it was crazy... and I did it! This year, with more chest to bars under my belt I was slightly more confident... however still apprehensive, as I know they are not anywhere near my comfort zone or strong suit. But just as any other WOD, I was about to give it my all. No excuses. It was exactly that. Four minutes of...

January 21, 2013 So here is the deal… you walk into a CrossFit gym and look around and you will see a lot of similarities. They all have a pull up rig, they all have rings, rowers, kettle bells, boxes, stacks of weights, GHD’s, ab-mats and of course bars and PVC, some have med balls piled high, some have a  climbing rope… most have a PR board and each and every one has a WOD board with todays’ WOD displayed for all to see. That’s it folks… those are the “material” things that make up a CrossFit box. More often than not, they are a converted warehouse, a garage or a car dealership…. Wide open, no ceilings with stall matts on the floor to break the fall of the weights on the concrete. There is nothing “fancy” about an orange home depot bucket full of chalk and jump ropes hung on a nail in the wall… we checked “fancy” at the door. Functional space what  we need. However, those things, those material things. They don’t make the box. They are the things that all...

January 4, 2013 This is such a true statement. Honestly, when you think about it... how could one get where they want to be if they dont try to get there? Sometimes you have to put yourself out there and take a risk in order to achieve the ultimate goal, if you dont take those risks, you may wind up stuck right where you are "comfortable." Taking risks can be scary. You never know what the outcome is going to be. Its so easy to just breeze through life down the middle road. Sure, there are days where you daydream about the "what if's" and the "where I would be" things... but you have to remember why you arent doing those things. What in life happened to make you take the path you wound up taking. Is there any way to get back on the track you lost?  Can you make those "what if" things become reality? It is never to late to be and do what you want...  Keep taking risks, keep pushing towards your goals... who knows where it might take y...

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 12, 2012   WOD #1 Each Team Member 25 Burpees to a Plate Max Rep Thrusters 135/95 1 Male/Female Working Same Time 1 bar for men   - 1 bar for ladies 10 Min AMRAP (204 Thrusters Total) WOD#2 12 Minute AMRAP 300 Double Unders (1 Working)   120 Toes To Bar (1 Working)  Max reps stone over shoulder for the remainder of the time Stone weight 145/95  1 Male/Female Working Same Time (112 Stones, 533 Total Reps)  

October 9, 2012 This is the perfect image for todays workout. Practice practice practice. This weekend is the Beast of the East and we now know what some of the WODs are going to be. I know what I have to do and I am really not as nervous as I thought I was going to be at this point. JM was lucky enough to WOD with me this morning. The rest of the 5:30am group was doing the WOD that was programmed for the day and M asked her if she would do the first of the WODs for the BOTE with me. JM is kick ass, and might I add pretty competitive,  so she was more than happy to play long! Plus she can push me pretty hard and keep my ass moving when I need it. Great practice session and a great WOD! Really excited for the weekend!! WARMUP: 3 Rounds - Row 250m - 5 Handstand Kickups - 10 Inchworms - 10 Around the Worlds - 10 Burpees WOD: "Beast of the East WOD #1" Team WOD w/JM 10 Minute AMRAP - 25 Burpees to Plate than - Thrusters (95) Alternating (107 Reps total) ...

**Had to post some of the few dates I missed back in June/July for my archive** July 17, 2012 WARMUP: 3 Rounds - 20 Double Unders - 5 Wall Balls - 10 Walking Lunges - 15 PVC Good Mornings Couch Stretch WOD: 2012 Games Chipper - 10 OH Squats (95) - 10 Box Jumps (20) - 10 Thrusters (95) - 10 Cleans (125) - 10 Toes to Bar - 10 Burpee Pullups - 10 Toes to Bar - 10 Cleans (125) - 10 Thrusters (95) - 10 Box Jumps (20) - 10 OH Squats (95) (13:55 Rx) SKILL/STRENGTH Back Squat 5, 3, 1+ 175, 185, 210 (4) .

**Had to post some of the few dates I missed back in June/July for my archive** July 7, 2012 Last morning with my friends at NEPA! Thanks for letting us WOD with you guys! WARMUP: 3 Laps (400m ea) 3 Rounds - 20 Squats - 10 HR Pushups WOD: Hope 3 Rounds for Time -Burpees -Power Snatch (75) -Box Jump (24) -Thruster (75) -Chest to bar Pull-ups -1 min of rest (one minute at each station keeping consecutive count of reps at each, final score is total reps for all three rounds) (206 Rx) .

**Had to post some of the few dates I missed back in June/July for my archive** June 30, 2012 Hubs and I were both competing as individuals. This was going to be a first for both of us. Rx... individuals! So exciting and also so nerve wracking! We had no idea what to expect, as we know the Best of the East is a pretty large competition. This was the "qualifier" because the first place individual man, individual woman and team were automatically given a spot (without paying) for the real "Beast" in October. When we got there I was pretty intimidated. I started to look around and see faces that I recognize from various competitions we have been to. We were alone so we hooked up with our friends at CrossFit Exp for "camping out." The exhibition hall was pretty packed with all of the various activities they had going on; from jujitsu to arm wrestling... and strongman to figure competitions.... flooded down the middle by all sorts of vendors. Pretty crazy...

September 15, 2012 Ahhhh, Saturdays. I love Saturday mornings at the gym. I usually get a little more sleep than normal, I get to have a little coffee and "awake" time before heading over and since I dont have a time constraint (most of the time) so its a totally different feeling than 5:30am. On Thursday night M had posted a "challenge" on the board. He, K and another CFWer had completed it and when I was looking at it on the board he posed the challenge to me as well. Told him that I would go for it on Saturday... so today was the day! I woke up thinking about "The 7's" and I knew that I was not going to back away from this challenge. For some reason, I was nervous about this one. I think I was just letting it get the best of me. I knew after talking to K and M that it was pretty deceiving the way it is written on the board. I mean you look at it and think, well, that cant be THAT bad. Than you quickly remember that when a CrossFit workout doesnt...

September 8, 2012 Garage Games Day 1... Wow, what a day! It was filled with all sorts of emotions and excitement... and a little bit of not so good excitement as well, Ill get to that. It all started off with getting up dark and early (because it was everything BUT bright at 5:00 in the morning). Hubs and I had a little breakfast, some coffee and got everything loaded into the truck to get to our meeting spot to hook up with our fellow CFWers. My stomach was doing its usual nervous flip flop. I know I really had nothing to be "nervous" about, I think it was just the whole buildup to the day that was getting to me. I was all chatty on the way down and just overall ready to get the day going! When we arrived we unloaded set up our tents and as the rest of the CFW Team arrived we all got more and more excited! We checked in, got out numbers and awaited the athletes meeting. I can remember looking around when people were showing up thinking "I remember that girl,"...

August 22, 2012 Oh how true this is. There are days that you feel like everything is all put together and tied up neatly in a bow... things seem to be perfect and you could not ask for anything else. But, we all know life isnt perfect. That amongst those "perfectly tied up" days there are days just feel like you are walking an endless road with weights tied to your feet that just keep getting heavier and heavier. The issue is that you never know when either one of those days are coming and sometimes there is nothing you can do when one of those "not so perfect" days pops up. I have been doing my best to keep a positive attitude as often as possible, to thing about things a little more before reacting and letting some things roll off my back that I may not have in the past. I wake up in the morning and start each day fresh, however, this dose not guarantee a "perfect" day every day. When I first started thinking this way I would get really upset i...

July 30, 2012 Imagine that day? However I would like to think of it more as “days” than just one day! With CrossFit you are constantly setting and resetting and resetting goals, so to reach a goal is only stepping stone to the next one. Though, I cant stress enough the importance of celebrating the fact that you have reached a goal you set for yourself, whether it be big or small, whether it’s a weight loss, a 1RM, a certain time on your mile run, withstanding a smorgasbord buffet of non paleo food … or even fitting into a piece of clothing you have wanted to get back into, or looking in the mirror and thinking “yeah, I worked hard for this!” Its so important to not let these milestones pass without recognition. If you let them sink into the background you will never be satisfied. As a beginner at CrossFit there was PR’s left and right for me. That’s natural to happen when you first start up. You work hard and do things you have never done before, push yourself to new height...

May 19, 2012 Saturday at the gym are used as "open gym" we are able to complete a WOD that we missed during the week or we can work on our skills. I know that I have plenty of work to do on skills so I opted out of my make up WOD. This isnt really like me, as I typically do what I missed, but with the comp coming up I need to take as many opportunities as I have to work on my goats and skills. I am glad that I did too. I did a round of "death by pullups" which has pretty much been my staple for working my pullups. I set my timer for 10 minutes and do 1 pullup the first minute, 2 pullups the second minute, 3 the third and so on... the idea is to get as far as you can in the minute so if you can get 12 pullups in a minute you keep going. I am right at the 1 minute mark getting 10 pullups in, so this is something I need to get going on seeing as how there is a 15-12-9 of pullups and cleans in the competition... with a 5 minute cap... so it would be nice to get the ...