Monday, December 31, 2012

Snatch Balance

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

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Wanted

November 30, 2012

WARMUP
3 Rounds
- 200m Run
- 10 Spiderman
- 5 Strict Pullups
- 10 Air Squat
- 10 Back Extensions
2 Minute Shoulder Opener

GROUP: Snatch (keep wider stance and knees out)

WOD: Wanted
3 Rounds for Time
- 40 Double Unders
- 20 KB Swings (1pd)
- 10 OH Squats (75)
(7:31Rx)

OLY:
Snatch, 1 every 30 seconds for 6 Minutes
100lbs

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Skills

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

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Twister

November 28, 2012

WARMUP:
Row 250
3 Rounds
- 10 Grasshopper
- 10 Lunges
- 10 Shoulder Dislocate
- 10 Wall Balls
Row 250

WOD: Twister
12 Minute AMRAP
15-12-9-6-3
- Pullups
- Front Squat (75)
Burpees for the remaining time
(5:36 + 75 Burpees Rx)

SKILL/STRENGTH
Back Squat - 12 Minute 5 X 1
165, 205, 230, 240, 245 <----PR

Gas Pedal

November 27, 2012

WARMUP:
3 Rounds
- 200m Run
- 10 Ring Rows
- 10 Spiderma
- 10 Broad Jumps
- 10 ATW

WOD: Gas Pedal
3 Rounds for Time
- Row 500m
- 20 Toes to Bar
- 1 Minute Rest
(12:57 Rx)

OLY:
1 Clean Every 30 Sec for 6 Minute
130lbs

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Two Pair

November 26, 2012

WARMUP
3 Rounds
- Jump Rope Circuit
- 10 Air Squats
- 10 Inchworms
- 10 Pushups

WOD: "Two Pair"
10 Minute AMRAP
- 10 Snatches (55)
- 10 OH Lunges (25)
(8+12 Rx)

STRENGTH:
10 Minutes for 5X3 Push Press
(85, 95, 105, 125, 145)

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Sunday, December 2, 2012

Thanksgiving

November 22, 2012

22 Days of Thanks 2012 - Day 22
I am thankful for my family.


Happy Thanksgiving. Do something you have never done before!!

I will report on the Run for the Diamonds tomorrow!! Today is Thanksgiving and its a day I am so thankful for. I was blessed this year to get to spend it with my PA family! I havent been in PA for Thanksgiving since I was 1 year old, so this was a treat! I was thrilled to get to see the people I love and adore that I typically only see over the 4th of July.

We had a wonderful day filled with many many memories!

Vacation

November 21, 2012

22 Days of Thanks 2012 - Day 21
I am thankful for vacation days!



Headed to PA to see the fam, run a race, celebrate Thanksgiving, watch two amazing people get married... and make memories!

WARMUP:
3 Rounds
- 10 Lunges
- 10 Shoulder Dislocates
- 10 Pushups
- 10 Spiderman
- 200m Rum

WOD: The Decender
for time
Row 500-400-300-200-100
KB Swing (1pd) 25-20-15-10-5
Pullups 25-20-15-10-5
(17:55 Rx)

SKILL/STRENGTH
3 Rounds
- 10 GHD
- 10 Superman
- 10 Hollow Rocks

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Body

November 20, 2012

22 Days of Thanks 2012 - Day 22
I am thankful for my body.


I think we all have a tendency to take our body for granted. We never really think of the things we have that others dont. We dont really understand that some people live in pain on a daily basis. We try to understand eating disorders and why people can do things to their body that we ourselves might not be able to imagine, but its hard unless you are the one in the situation.

Having the mind to take control of your body and teach yourself the things you need to be healthy and strong is the first step and a difficult one if you dont have the eduction or mindset to do do. I have been on all sides of this... and still struggle at times. I had the time when I looked in the mirror and was almost ready to give up, just do whatever and complain, complain, complain... as if that was going to help. I had the time when I worked really hard at the gym, but still pumped my body with crap... again... not going to help. There was also the time when I "tried" to eat "well" and the time when I said "I will start on January 1st" or "I will start next week."

Eventually when I decided enough was enough and my body was "worth it" I took control. I could say I "gave it all up" but really... I didnt give anything up. I have so much. I took control and in the next few months I was looking in the mirror proud of what I have accomplished.

No, not every day is great when I get dressed. I still struggle sometimes, but not because I am unhappy with my body, but because I am unhappy with the clothes! I can look at myself and think... DAMN... I have worked hard and it has paid off. That makes it all worth it! I am where I want to be and there is no looking back, only forward!

Today was squat day... and deadlifts!!! My kind of day!!

WARMUP:
Row 500m
3 Rounds
- 4 Turkish Getups
- 10 Step Ups
- 10 Inchworms
- 10 Hollow Rocks
2 Minute Couch Stretch

WOD: Nosebleed
3 Rounds for Time
- 10 Deadlifts (155)
- 15 Bar Facing Burpees
- 20 Wall Balls (20)
(7:42 Rx)

SKILL/STRENGTH
5X1 Front Squat
155, 185, 195, 205, 215 (PR)

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Loaves and Fishes

November 19, 2012

22 Days of Thanks 2012 - Day 19
I am thankful for the local food pantry.


Tonight I took some time after work to volunteer at the food pantry in Devens MA.My office did this last year and I wrote about my experiences. It was such a eye opening night for me that I really wanted to do it again. This is the same organization that we ran the 5K road race for a few weeks ago. I was thrilled when I found out that I wasnt going to miss the date to volunteer for my trip for Thanksgiving. Again it was one of the most humbling and rewarding things I have been able to take part in. I am really looking forward to heading over there for their Christmas date this year. Already all signed up!  

Take a moment to think about your local food pantries at this time of year... and all times of the year. 

WARMUP:
3 Rounds
- Jump Rope Circuit
- 10 Air Squats
- 10 Scorpions
- 10 Back Extensions
- 1 Rope Climb

WOD: Open 12.3
18 Minute AMRAP
- 15 Box Jumps (20)
- 12 Push Press (75)
- 9 Toes to Bar
(8+27)

SKILL/STRENGTH
8 Minute to Max Snatch
110, 115, 120

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Football

November 18, 2012

22 Days of Thanks 2012 - Day 18
I am thankful for the Patriots!


Sundays during the fall and winter just wouldnt be the same without football!!

Beer and Friends

November 17, 2012

22 Days of Thanks 2012 - Day 17
I am thankful for our growing CrossFit Community!


How many CrossFitters can you fit in the Wachusett Brewery? Ummmm... about 40... and than some! We had a fantastic CFW gathering tonight! What a great time with lots of fantastic people! I love that we grow every day!

Keep kicking butt CFW!

WARMUP:
Row 250
3 Rounds
- 10 Walking Lunges
- 10 Inchworms
- 10 Around the World
- 5 Pullup
- 5 Pistols
Frog Stretch

SKILL/STRENGTH
Front Squat - 1RM
155, 175, 190, 200, 205 (PR), 215 (fail)

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Yes She Is

November 16, 2012

22 Days of Thanks 2012 - Day 16
I am thankful for my kick ass friend and hairdresser!


She is amazing, fantastic, and one of the best people I have been lucky enough to meet! We have been together for as long as I can remember. She has seen me through my first perm (hello 80's), all 4 proms starting my freshman year and continuing through graduation... my wedding day and everything in between! Convinced me to get highlights, wax my eyebrows, chop my hair for locks of love... twice, and with every step I trust her 100%!

Thanks Jen! You are one of a kind! Keep kicking ass!

WARMUP:
3 Rounds
- Row 250m
- 10 Walking Lunges
- 10 Ring Rows
- 10 Hollow Rocks
- 10 Toy Soldiers

WOD: Barbara
5 Rounds for Time
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Squats
(42:28 Rx)

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ABX

November 15, 2012

22 Days of Thanks 2012 - Day 15
I am thankful for continuing education.

Thirty TWO

November 14, 2012

22 Days of Thanks 2012 - Day 14
I am thankful for a special treat.



Today I turned 32. Its kinda funny... I have to actually think about my age when someone asks me how old I am because I cant really believe that I am over 30... let alone 32. Not that being over 30 is a bad thing, or I am old or something... because I know that I am not. Sometimes I just feel like time is passing by but I am staying the same age. Clearly, thats not the case! I can say that I felt amazing last year on my 31st birthday, I was on the up and up... getting my shit together and heading in the right direction. I have to say, 365 days later, I am feeling even better than I thought I ever could. If you asked me at 30 how I was feeling it would be a totally different story. I am so happy and proud of the changes I have made in my life.

Now, that special treat... this was my mission on the way home from work. Hubs was stopping at the store to get the good to make me an incredible Birthday meal and it was my job to pick up dessert! Wow, was it worth it!

Happy Birthday to ME! Here's hoping 33 is just as good (if not better)!

WARMUP:
3 Rounds
- 10 Air Squats
- 10 Ring Rows
- 10 Grasshoppers
- 10 Good Mornings
- 200m Run
2 Minute Squat Sit

WOD: Christine
3 Rounds for Time
- Row 500m
- 12 Body Weight Deadlift (165)
- 21 Box Jumps (20)

SKILL/STRENGTH
Clean and Jerk - 10 Min 1X
135, 145, 155

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Yeah I Said That...

November 13, 2012

22 Days of Thanks 2012 - Day 13
I am thankful for my boss.



I do realize how lucky I am that I can say that. I have an amazing job, an amazing boss and some really great amazing co-workers...

WARMUP:
Row 500m
3 Rounds
- 5 Pushups
- 10 Spiderman
- 15 Abmat Situps
- 10 Shoulder Dislocates
- 5 Wall Balls
Row 250m

WOD: Troth
15-12-9 for time
- Chest to Bar Pullups
- Clean (105)
- Ring Dips (red band)
(10:39)

SKILL/STRENGTH
Push Press 5 X 1
105, 125, 135, 145, 155 (PR), 165 (fail)

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Black Cherry

November 12, 2012

22 Days of Thanks 2012 - Day 12
I am thankful for polar seltzer.


Another one of those "sounds petty" ones... but its true. I am thankful that this delicious satisfying drink came into my life when I went paleo. I went for years without drinking any soda at all. Eventually I was drinking Diet Dr Pepper and Diet Coke like it was going out of style and I was going to miss the last 12 pack. Not good. When Hubs and I stopped eating crap we ditched the soda cold turkey... and picked up a pack of black cherry polar seltzer. It made making the switch to paleo so easy and its a nice bubbly drink when the need rises. It also comes in cans so we often bring it to parties where we know people will be drinking when we dont want to drink. Its nice to have the can to hold while people are socially drinking. Give it a shot! It works and there are lots of great flavors to try out!

WARMUP:
3 Rounds
- Jump Rope Circuit
- 5 Pullups
- 10 Inchworms
- 15 Air Squats
1 Minute Couch Stretch
1 Minute Pigeon Stretch

WOD: "Hit"
3 Rounds for Time
- 10 Shoulder Touches
- 20 Double Unders
- 400m Run
(9:21 Rx)

SKILL/STRENGTH:
MU Transitions
Rope Climbs
HS Walk (hahaha)

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Mom and Dad

November 11, 2012

22 Days of Thanks 2012 - Day 11
I am thankful for my Mom and Dad.


Not only do I owe my life to them, but I owe the fact that I am the woman I am today because of them. Together they create the perfect unit to parent, love, care, teach, play, laugh, hold, discipline, stand by, mold, encourage... and any and all things beyond that that a parent should be for their children. They love each other with every ounce of their being. They stand behind one another through all walks of life and are the perfect example of how two people can fit so well together. They are the strongest two people on the planet. I love them, respect them, cherish them and look up to them with every single day of my life and I happen to be the luckiest daughter in existence because they are mine.

Mom and Dad came out our way and we spent the day together to celebrate both our wedding anniversary (a little late) as well as my and Hub's birthday. We went to brunch and than watched the Pats game with full bellies! We had a lot of great conversation, laughs... and it wouldnt be a day with my parents without some good sarcastic humor!

I love you both with all my heart. Than you... for being you.

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Date Night

November 10, 2012

22 Days of Thanks 2012 - Day 10
I am thankful for date night...


... and I will leave the details to your imagination!

WARMUP:
Row 500m
3 Rounds
- 10 Squats
- 10 Pushups
- 10 Shoulder Openers
Row 500m

WOD: "Morrison"
50-40-30-20-10 for time
- Wall Balls (14)
- Box Jumps (20)
- KB Swings (1pd)
(25:20 Rx)

SKILL/STRENGTH
Butterfly Pullup Work

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Friday, November 9, 2012

Pumpkin

November 9, 2012

22 Days of Thanks 2012 - Day 9
I am thankful for pumpkin!


Why not? Pumpkin is fantastic! Whats not to love about pumpkin!!

- You can decorate with it
- You can decorate IT
- You can carve it
- You can cook it
- You can puree it
- You can bake it
- You can eat its seeds
- You can make a pie with it
- You can make a cake with it
- You can make brownies with it
- You can make pancakes with it
- You can make smoothies with it
- You can make martinis with it
- You can make chili with it
- You can make beer with it
- You can make coffee with it
- You can burn a candle that smells like it
- You can make a planter out of it
- You can make THESE for your pumpkin loving husband for his birthday!! <----shhhh its a surprise!




I cant let today get by without talking this! I have been thinking a lot about how I am feeling about my workouts and what my mindset is going into and coming out of the gym. One things for sure… I have never felt better about myself. I know that every single time I walk into that gym I am giving my 100%. I have yet to have a day that I drag myself there and just “go through the motions.” I really enjoy what it is doing for my body and mind… and honestly, the people that are there are amazing, so spending time with everyone is a pretty kick ass “prize” that comes with the deal.

The amazing thing about CrossFit is how much of a community is formed just by one simple thing we all have in common. All of a sudden a group of people who may or may not have anything else in common can just get together and stand behind each other, encourage each other and really make everyone feel like they belong. Every person that walks in there checks their ego at the door. There is no room for that in CrossFit. Every days battle is with yourself. Your goals, your accomplishments… they come about when you challenge yourself. You know that in that environment its ok to fail, its ok to push to that extent because with every failure you are one step closer to succeeding.   

I have made some amazing friends at CrossFit Wachusett. We have a great time together, we laugh together, challenge each other, compete with each other and most of all we support each other. I love that I have found that. I hope that everyone who experiences CrossFit, and especially those at CFW, feel that same “love.”

WARMUP:
3 Rounds
- Row 250m
- 10 Inchworms
- 10 Ring Rows
- 5 Back Extensions
- 5 Med Ball Cleans

WOD: Unstuck
3 Rounds for Time
- 10 KB Swings (1.5 pd)
- 10 Deadlifts (155lbs)
- 10 Abmat Situps
(3:27 Rx)

SKILL/STRENGTH
Front Squat
5 X 2 (heavy as possible)
135, 155, 175, 195 (PR), 215 (Fail)

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Heat and Electricity

November 8, 2012

22 Days of Thanks 2012 - Day 8
I am thankful for heat and electricity.

We often take for granted things we have... and when we dont have it, we realize how hard life is. In lieu of our recent storm I have been thinking so much of those who were hit hard and are still suffering the aftermath of Sandy. I have friends with no power, still... 10 days after the storm. Slowly watching their FB status updates popping up, so very thankful that their power has been restored and they can take a hot shower... or go back to their house that they had to leave while there was no power.

This storm did not his us out where we live to badly, however I was terribly disturbed by the FB posts asking "where the storm was" and saying things such as "is that all you've got mother nature." Seeing these angered me, knowing I have friends and family... and friends who have families... who were slammed with this storm. Some lost more than just heat and electricity, some lost parts of their homes and their cars... some watched as Sandy swept away the places they made childhood memories right before their eyes. I am so thankful that we did not get hit hard by this storm and I am thinking that those who complained that we didnt get "hit hard" would be thinking a lot differently if they were living in a shelter right now because their house was distroyed, or freezing because they have no clothes, coats or blankets.

Think before you speak people. The people of New York, New Jersey and Rhode Island are still suffering...


WARMUP:
Row 500m
2 Rounds
- 20 Lunges
- 10 Pushups
- 10 Wall Facing Squats
- 10 Grasshoppers

SKILL/STRENGTH
- Death by Ring Rows (false grip)
   10 Minutes
- Death by Pullups (tried as many butterflies as I could)
   10 Minutes
- MU Transitions
   5X5 Blue and Green Band
   5X5 Red and Green Band
   5X5 Blue and Green Band

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Wednesday, November 7, 2012

Mistakes

November 7, 2012

22 Days of Thanks 2012 - Day 7
I am thankful for my mistakes.

Every mistake I have ever made in my life has made me the woman I am today. Some made me stronger, some made me smarter, some made me wiser... some were stupid, some were accidental and some were simple and innocent... whatever the mistake, it is a part of my life. I have learned from them and I have never let them defeat me.

I have made many and I will make many more mistakes in my lifetime. However each and every one of them have made me, me. Without mistakes I think life would be pretty boring!


WARMUP:
Row 500m
3 Rounds
- 5 Burpees
- 10 Walking Lunges
- 10 Shoulder Dislocates
- 5 Inchworms
Group: Burgener Warmup & Toes to Bar 

WOD: "Smoke and Mirrors"
21-15-9
- Snatch (55)
- Toes to Bar
- Handstand Push Up (1 abmat)
(15:15)

SKILL/STRENGTH
Core Circuit
3 rounds not for time
- 10 GHD
- 10 Hollow Rocks 
- 4 Turkish Get-Ups

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Follow Your Dreams

November 6, 2012

22 Days of Thanks 2012 - Day 6
I am thankful for following my dreams.

Both in and out of the gym I just keep shooting for the next goal, the next dream and the next great thing! Shooting for the stars is nothing new in my life, its was instilled in me at an early age... though time I learned that sometimes you just have to stick your neck out there and go for it.

Accepting challenges, setting goals that are not "easy" to achieve and standing behind myself 100% of the way has allowed me to get where I am in my life. You cant get to where you want to be unless you know where you want to be...

Just remember, its never, ever, ever too late. Nothing in life is unreachable if you believe in yourself! 


WARMUP:
2 X Jump Rope Series
- Singles
- Left Foor
- Right Foor
- Skiier
- Bell
- Double
3 Rounds
- 10 Toy Soldiers
- 10 Step Ups
- 5 Pullups

WOD: Take Out
15 Minute AMRAP
- 200m Run
- 10 Pistols
- 15 Med Ball Cleans (20)
(5 + 100 Rx)

SKILL/STRENGTH
Back Squat
2 on the min for 7 min
87%  200lbs

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Its the Little Things

November 5, 2012

22 Days of Thanks 2012 - Day 5
I am thankful for my DVR.


I am going to be honest, this one is pretty petty... but I have to throw it in there. I have a few shows that I love to watch and if it wasnt for my DVR, I would never get to see them. I dont even really know what time or day any of the shows are on that I watch in real time! Its nice to be able to curl up on the couch on a Friday night or Sunday morning and catch up on what I missed. Not to mention I get to watch all the shows Hubs cant stand when he isnt home (thats one thing he is thankful for for sure)!!

WARMUP:
Run 400m
3 Rounds
- 10 Air Squats
- 10 Pushups
- 10 Ring Rows
- 10 Abmat Situps

WOD: Dirty 30
for time
- 30 Walking Lunges
- 30 Knees to Elbow
- 30 Push Press (35)
- 30 Back Extensions
- 30 Wall Balls (14)
- 30 Burpees
- 30 Double Unders
- 30 Box Jumps (20)
- 30 Jumping Pullups
- 30 KB  Swings (1.5 pd)

OLY: Clean
1 on the minute for 7 min
110, 125, 140, 145, 150, 155

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Think About It

November 4, 2012

22 Days of Thanks 2012 - Day 4
I am thankful for my positive energy.


Simply stated, your thoughts can change everything and anything about your life. How you look at something, how you handle something, how you approach something... pretty much ANYTHING in your life can be controlled by the way you think about it.

I am thankful I have learned to translate even the negative into the positive, look at the "bright side" and really try to turn my life around.

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Tuesday, November 6, 2012

Support

November 3, 2012

22 Days of Thanks 2012 - Day 3
I am thankful for my support system.

What better feeling is it when you have someone cheering you on? When the going gets rough and you have someone standing by pushing you, believing in you and encouraging you to finish. Sometimes it takes that little extra umph to help cross the line of where you feel like you just cant go on...

When working out at a CrossFit gym that is an experience that is more frequent than you would imagine in any other circumstance. This morning I had decided I wanted to face the WOW... the Lumberjack 20. This is a tough WOD, a long one, which requires focus and a lot of push to keep on going. I have done others like this one, a Hero WOD, usually long and pretty grueling. I asked around for someone to accompany me and understandably those who did not complete Fran yesterday wanted to do that. So I was on my own... but really... I knew I wasnt on my own.

Its like that on a daily basis at CF. Whether its your coaches, your friends, a new person, a veteran crossfitter, everyone supports everyone. The large accomplishments, the small accomplishments... no matter what it is, everyone is there to celebrate! Such a wonderful and positive envronment that I am so very happy to be a part of.

I also wanted to take a second to identify what the Lumberjack 20 is all about. This is a Hero WOD with a story.
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort  Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers and 11 of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
 You can read the rest of the story HERE and see the list of the fallen soldiers with small stories about each of them.


WARMUP:
3 Rounds
- Row 250
- 10 Pistols
- 5 Pullups
- 10 Shoulder Dislocates
- 5 Burpees

WOW: Lumberjack 20
for Time
- 20 Deadlifts (185)
- 400m Run
- 20 KB Swings (1.5 pd)
- 400m Run
- 20 OH Squats (85)
- 400m Run
- 20 Burpees
- 400m Run
- 20 Chest to Bar Pullups
- 400m Run
- 20 Box Jumps (20")
- 400m Run
- 20 Dumbell Squat Cleans
- 400m Run
(29:20 Rx)

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I am worth it

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 going. I start every day and face every challenge with a positive additude. It feels amazing... and you know what... I am worth it!


WARMUP:
3 Rounds
- Run 200m
- 5 Wall Balls
- 10 Ring Rows
- 10 Walking Lunges
- 1 Rope Climb
2 Minute Squat Sit

WOD: Fran
21-15-9
- Thruster (65)
- Pullup
(5:08 Rx)

STRENGTH/SKILL:
Deadlift, 2 on the minute for 10 minutes
(185)

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Shine

November 1, 2012

Last year every day of November leading to Thanksgiving I decided to keep a list of the things I am thankful of. I am going to attempt that again this year as I think it really made me think about the things that were important to me and how they affect my life. My challenge... not to repeat myself from last years list!!

22 Days of Thanks 2012 - Day 1
I am thankful for my ability to give.

Today I was invited after work with my boss and some other co-workers to an event to benefit The Shine Initiative.
"The SHINE Initiative develops funding and strategic alliances to improve public awareness and understanding of mental health issues, research and treatment." - www.shineinitiative.org
The Shine Initiative was brought to our attention by the folks at Fidelity Bank as my office has designed (and are still in the process of designing) a few of their locations and have established a respectful relationship with them. I was honored to be invited to represent our company at this event as this is a cause that is very near to my heart.

My passion for awareness for disabilities, both physical and mental has always been evident. I was exposed to mental illness from the beginning of my life, as my great aunt was born with a mental disability. She was only expected to live a short life, however 60+ years later, she had shocked the world. She was non verbal, and as a child I could not understand why she was "different," why she loved Mickey Mouse as much as I did and why she could look at me, try to speak and not be able to say anything. I found her infatuation and skill that she showed when she built massive structures all around my great grandmothers living room with popsicle sticks amazing. Though I was still young, not knowing what I wanted to do with  my life when she passed, I feel as if my relationship with her left a print on my heart.

I had the opportunity to spend time at a summer camp for people with mental and physical disabilities and as I began to learn and become more aware of the many mental disabilities in the world my heart just grew fonder for a way I could help. How could I use my talents and my "abilities" to help those in need... to raise awareness for those who are not aware? My worlds collided when I had the opportunity to design for disabilities. Raising awareness in the architectural world for designing for disabilities is a large task to take on, my first attempt was my masters thesis titled "Beyond the Walls - Making the Community Transision for Adults with Autism."

One small step...check out The Shine Initiative. Raise awareness in mental illness.


Happy Halloween

October 31, 2012



WARMUP:
3 Rounds
- Run 200m
- 10 Step Ups
- 10 Abmat Situps
- 5 Pullups
- 5 Inchworms
Pigeon Stretch

WOD: Goblin
12 Minute AMRAP
- 6 OH Squat (65)
- 9 Toes to Bar
- 12 Burpees
(6 Rx)

OLY: 1 RM Clean
10 minutes
95, 125, 145, 155, 165

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The Calm

October 30, 2012


WARMUP:
2 X Jump Rope Series
3 Rounds
- 10 Scorpion
- 10 Toy Soldiers
- 10 Ring Row

WOD: The Calm
for Time
- Row 500m
- TABATA
   - 50 HR Pushups
   - 50 Bottom to Bottom Squats
- Row 500m
(8:54 Rx)

SKILL/STRENGTH: Back Squat
2 on the min for 7 minutes
up weight 5-10lbs each time
185, 190, 195, 200, 205, 210, 215

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Monday, November 5, 2012

Sandy

October 29, 2012


WARMUP:
3 Rounds
- Row 250m
- 5 Pullups
- 10 Pistols
- 10 Shoulder Dislocates
- 5 Burpees
Group: Snatch Practice

WOD: Sandy
15-12-9-6-3
- 2 for 1 Wall Balls (14)
- SDHP (65)
(5:25 Rx)

OLY: Snatch 1Rm
110, 115, 125, 130 (F)

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I Own It

October 28, 2012


Challenge Accepted

October 27, 2012

I dont know if this is a "problem" or if its a good thing... but I just cant say no to a challenge! Hubs and I were on our way to the gym this morning and we were talking about what we were going to do. I had said that I wasnt really interested in doing the WOW, so I thought I would work on some skills... still unclear of what I wanted we arrived at the gym and were ready to get moving.

I started to warm up and was approached by one of my fine CFW Ladies... she says "want to do the WOW with me" and I respond "no." She was getting warmup up and fired up for it, and as I am familiar with, wanted some company. The next thing you know she asks JM if she wanted in and she accepted. Well... they only had to look at me the right way (ok they just had to look at me any way) and I was in. Before I knew it I was setting up my weights getting ready to start a pretty grueling WOW.


I was happy I did it... it was a lot of work, a challenge for sure! We were all kicking ass and working as hard as we could to complete the WOW. Felt amazing and I am pretty sure I wouldnt have pushed myself as hard as I did if I didnt do the WOW! Thanks N! Looking forward to working out with you a lot in the future!!

WARMUP:
5 Minutes Double Unders
10 Inchworms

WOW: S*et
for Time
- 50 Ground to Overhead (75)
- 40 Box Jumps (20)
- 30 Wall Balls (14)
- 20 Kettle Bell Swings (1.5 pd)
- 10 Wall Walks
*every min on the min perform 4 burpees
(19:38 Rx)

SKILL/STRENGTH
MU Transitions w/Band
10 X w/Green and Blue Band
10 X w/Green and Red Band
10 X w/Green and Red Band

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Ho-Bag-A-Ween

October 26, 2012

Why is it that women find the need to treat Halloween as an excuse to slutify EVERYTHING. For crying out loud. I went looking for a costume and Hubs and I couldnt believe what we were seeing. First off... they have everything from skanky police officer (get original at least) to Finding Nem-ohhhhh (I kid you not, I actually saw a slutty finding Nemo costume). I mean I get it, people like to show off... and Halloween is a night you can "show" but holy bageezuz, if you are looking for something that covers your ass you cant even be Harry Potter, because somehow He is a prostitute too... What The Crap!

I did find pieces of a costume... and I am pretty happy because I get to wear my gym clothes with it! Hubs also got one. Not his favorite holiday by a long shot... but we have two parties to get to and he is required to dress up! We will have a good time!!

Mark this down... I swear to god... if I ever have a teenage girl, I will have some major issues come Halloween time. My mother would NEVER let me out of the house in the things I have seen some of these kids wearing (what am I 90?!?!)

And here she is... Nem-ooh






WARMUP:
2 Minute Double Unders
4 Rounds
- 5 Med Ball Cleans
- 5 Knees to Elbow
- 10 Spiderman
- 10 Back Extensions

WOD: "Helen"
3 Rounds or Time
- 400m Run
- 21 KB Swings (1 pd)
- 12 Pullups
(12:08 Rx)

SKILL/STRENGTH
Deadlift 7X2 @ 70%
On the Minute
(210 lbs) <---- Personal Record

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Sunday, November 4, 2012

Apple Bottom

October 25, 2012


WARMUP:
1K Row
2  X 25 Double Unders

SKILL/STRENGTH
10 Unassisted Ring Dips
3 X 5 Snatch Balance (75)

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Machine Head

October 24, 2012


WARMUP:
400m Run
3 Rounds
- 10 Incoworms
- 10 Step Ups
- 10 Ring Rows
- 10 Air Squats
200m Run

WOD: "Machine Head"
15 Minute AMRAP
- Row 250m
- 20 Hand Release Pushups
- 20 Box Jumps (20)
(4 + 265 Rx)

SKILL/STRENGTH
3 Rounds not for Time
- 10 Hollow Rocks
- 10 GHD
- 10 Toes to Bar

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Back Squat

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

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I'm Back

October 22, 2012

I am back this morning and ready to go! Its time to sit down and re-evaluate my goals, set new ones and work on the skills that I need to improve upon for the Open!


WARMUP:
2X Jumprope Series (5 ea)
- Singles
- Left Foot
- Right Foot
- Bell
- Ski
- Doubles
3 Rounds
- 10 Squats
- 10 Pushups
- 10 Hollow Rocks

OLY: 7 X 2 Snatch
(7 minutes on the minute)
95 (3), 105 (2), 95 (2)

WOD: Escape
1 Round for Time
- 400m Run
- 100 Push Press (with TABATA clock) 55lbs
- 400m Run
(8:40 Rx)

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Barbells for Boobs

October 21, 2012

Today was a really beautiful day. Last year I talked about it, this year I was able to participate in it. An even called Barbells for Boobs. "Barbells for Boobs is an extremely popular charity event in the CrossFit community. The money raised is donated to "Mammograms In Action (MIA) which is a 501(c)3 non-profit breast cancer organization with the mission to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer."

CrossFit EXP, in Leominster put out some information that they were going to be hosting a Barbells for Boobs event and of course all of us at CFW were more than happy to participate. K and M posted the information at the gym and lots of us expressed interest. The event is basically an open back to back running of "Grace" which is one of our benchmark girl WODs. Grace is 30 clean and jerks at either 95lbs or 135lbs. I was on the fence about participating because of the Beast the week before and what not, but I just couldnt resist. Amazing cause and amazing group of people so you really cant go wrong.

Overall EXP had a really great turnout and we had great participation from CrossFit Wachusett as well!!




WOD: "Grace"
30 Clean and Jerks for Time (95lbs)
(2:18 Rx) <------PR
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5K Hunger Run

October 20, 2012

Today I participated in a 5K Hunger Run for Loaves and Fishes in Devens Ma. Loaves and Fishes provides food and temporary support to residents of Ayer, Devens, Groton, Harvard, Littleton and Shirley MA. My company has become more and more aware of things we can do within the community to donate our time, money or services to help those in need and this is one of the organizations we have hooked up with. Last year at Thanksgiving I was able to volunteer to help out at the food pantry and work the day they had the doors open for Thanksgiving pickup. This year I will be away for that, but I was thrilled when my boss asked who wanted to participate in the 5K to raise money for the food pantry!!

As we all lined up at the starting line, Patricia (Patty) Stern spoke over the intercom reminding us all who and what we were raising  money for. She reminded us that the people who use the pantry could be any one of us, or any one of the people that we know in our lives. There are elderly people who are making a choice between prescriptions and food, young mothers, families who were doing ok than struck by the economy, disabled people, homeless people and many  more. I feel the best thing about Loaves in fishes is that they really help people to get back on their feet and not just provide them with food to continue living on assistance.

The key point that Patty was making really stuck with me, how these people are fighting the fight. Most are thankful for the services and ashamed that they need assistance. They are so greatful for those who can come out and so something like what we were doing to raise money to help them. I used that, kept that in my mind and helped it push me along while I was running. I was thinking how easy it would be to just give up, let the tiredness take over... but life is just not that easy. You have to fight, you have to push yourself and you have to really give it everything you've got.

I have the means to give, so I will give. I will pay it forward.


5K - 28:11 <----PR!

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Must Deadlift

October 19, 2012



Last day of my mobility week... but I cant resist a good deadlift session!

WARMUP:
3 Rounds
- Double Unders (30-20-10)
- 10 Spiderman
- 10 Toy Solider
- 10 Ring Row
1 Minute Pigeon Stretch Each Leg

SKILL/STRENGTH
Speed Deadlift
10X2 (On the Min, 10 Minutes)
(235lbs)

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Rest

October 18. 2012


WARMUP/MOBILITY
Row 1K
3 Rounds
- 10 Air Squats
- 10 Around the World
- 10 Grasshopper
Lax Ball Rolling
Mobility

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The Cape

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 chronic illnesses. We participated in a really great design charette as a little healthy "competition" amongst the studios at our office. It was really fun to design a space for a child who has such a great imagination. The Room to Dream foundation picks kids that are chronically ill and makes over their bedrooms (as well as their siblings bedrooms) to allow for them to live as normal as they can, even if they have to sleep in a hospital bed, or need any special equipment/furniture in their space. It was so much fun and we are really looking forward to our firm taking an active roll in a real Room to Dream project in the future!




WARMUP/MOBILITY
20 Minute Run
3 Rounds
- 10 Air Squats
- 10 Grasshopper
- 10 Pushups
Pigeon Stretch
Lax Ball
Roller

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Can you eat here?

October 16, 2012

Today I experienced a classic example of what drives me NUTS about people and "dieting." I have been living the paleo life for quite a while now. I understand what I eat and honestly, 99% of the time it doesnt phase me in the least what other people are eating and I dont get jealous of people eating things I choose not to eat. What I cant understand is why people think that it DOES bother me. Why people feel the need to justify what they are eating around me "oh I am just going to have this one small piece of bread" or "its just a few calories" are things I often hear when I am out to eat with some people.

Honestly, I dont care. I make the choices that I make, I am confident in them and yes, I can stand to be at a bar with people and not have a drink... or I can sit next to someone eating pizza and choose a healthier option. Apparently that is hard for some people to understand. Its almost like they feel guilty that they are eating something less healthy than my option and have to justify it to me... as if that will make it all ok, or as if i am actually judging them for what they are eating. For what its worth... I make my choices they make theirs... thats that. I dont judge. I have been on both sides of the fence. I know how hard it is to give it up and make a change.

I am not on a "diet." This is not going to change, go away, fade. This is the lifestyle I choose to live. Yes, I have days where I do have a splurge... I had a canolie at a cookout this summer, an ice cream when I want one, pizza if the spirit moves me... and you know, it tastes a whole lot better now that I dont have it all the time.

I am willing to help anyone who wants help, share recipes, share my ups, downs and struggles with giving up the things I use to love the most. However, I am not fond of listening to people complain than not making any changes. No, you dont have to go as "extreme" as some people think I may have taken my life. But... this is what I want and its the path I have chosen. 

Plain and simple, if you want to make a change, make it. If you want results its hard work, dedication and sacrifice.


WARMUP/MOBILITY
Row 1K
3 Rounds
- 10 Squats
- 10 Good Mornings
- 10 Grasshoppers
- 10 Around the World
Mobility w/Lax Ball
Rolling and Band Stretch

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Rest and Mobility

October 15, 2012

These...


... are my best friends today!

I am actually not nearly as sore as I had expected to be post Beast. I do have some bumps and brusies on my legs and my ankle is pretty torn up from the "pistols" in the last WOD... but overall I am feeling great.

The feeling of competing and just taking part in the Beast of the East is incredible. Such an amazing weekend where we saw and we part of such amazing talent and skill. We had so much support from all of our CFW family from home... and especially Hubs, A and T who were with us all weekend.

Its perfect timing for me to take a week off from WODing and mobilize. I will start off on Monday ready for the next step in training! I am ready to sit down re-evaluate my goals and see where I have come since I set my last set. I also want to look at all the things I need to work on and really set up a training schedule to maximize my time training my weaknesses and keeping up my strength at the same time.

Here we go!!

WARMUP/MOBILITY
Row 1K
3 Rounds
- 10 Spiderman
- 10 Airsquat
- 10 Inchworms
- 10 Around the World
Mobility with Lax Ball
Rolling and Band Stretch

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Beast of the East - Day 3

October 14, 2012

WOD#6
30-20-10
Hang Power Clean 185/115
Chest-to-Bar Pullups
Pistols
1 Male/Female Working Same Time
12 Minute Cap

(Guys, 5:53 - Gals 7:57, Total 13:50)








 
We had a BLAST!! What a great weekend!!

We took 6th place overall of 42 teams!! Really looking forward to the future with CFW!!