WODs & Well-Being

October 17, 2012 So, I am probubly one of the few people who live in Massachusetts who have visited Cape Cod fewer times than I can count on one hand. However, I am pretty lucky... I work for a great company with a great boss who owns property on the cape. He invited my whole company (about 20 employees) to his place for an overnight retreat. His neighbors rent their property as well, so we were able to all sleep in our own beds. It was pretty fantastic! I got up in the morning and took advantage of the beautiful weather. I went for a run, did some mobility and stretching and of course I had brought my own food along for breakfast. We had a morning work session (with a beautiful view) followed by a great lunch. After lunch we were introduced to a woman from an organization called "Room to Dream" (http://roomtodreamfoundation.org/). They are a  Boston-based non-profit organization dedicated to creating healing environments for children and adolescents suffering from ch...

**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** July 6, 2012 Back to CrossFit NEPA for a sweet strength session! WARMUP: 20 Squats Mobility SKILL/STRENGTH OH Squat 3 (max) 115, 3 135, 3 135, 2 135, 3 145, 2 (failed both) .

 **Had to post some of the few dates I missed back in June/July for my archive** July 4, 2012 I got me some good genes! These are 3 of my Great Aunts. My Papa (mom's dad) had 7 sisters and one brother. These three are amazing women and have such wonderful young souls! I am so happy to have them in my life! This is a smidgen of what I get to take part in when I see my PA family! I love every minute and look forward to all the laughs, smiles, story telling and did I mention LAUGHS when we get together!! Travel WOD with Hubs WARMUP: 2 Rounds - 400m Run - 30 Double Unders 2 X 9 Fundamentals WOD: 20 Minute AMRAP - 5 Pushups - 10 Squats - 15 Abmat Situps (16 Rounds) SKILL/STRENGTH Aviator (got to 40) .

**Had to post some of the few dates I missed back in June/July for my archive** July 3, 2012 Hubs and I decided to check out CrossFit NEPA in Wilkes Barre PA today! What a great time! We met some really great people and got our asses kicked doing Fight Gone Bad with them! Very cool!  WARMUP: 400m Run 2 Rounds - 10 KB Swings - 10 Pullups - 10 Squat Jumps 400m Run WOD: Fight Gone Bad 3 Rounds - Total Reps 1 Min Wall Balls (14lbs) 1 Min SDHP (50lbs) 1 Min Box Jumps (20") 1 Min Push Press (50lbs) 1 Min Cal Row 1 Min Rest (296 Rx) <--- PR .

**Had to post some of the few dates I missed back in June/July for my archive** July 2, 2012 Travel WOD WARMUP: 400m Run 3 Rounds - 10 Inchworms - 10 Spiderman - 10 Air Squats 400m Run 2 X 9 Fundamentals Rolling/Lax 5 Minute Squat Sit WOD: 3 Rounds 20 Double Unders 25 Abmat Situps SKILL/STRENGTH Death by Pushups (10) .