Tuesday, January 31, 2012

Food for your Brain

January 31, 2012

Holy crap, where did the month of January go?!

When I arrived to work this morning after a great 5:30am ass whooping, I opened up my email and was greeted with a fantastic message. Within this message was a quote... now...  I was more than flattered that this person read the quote and thought of me, but in addition to that, it couldnt have been a more perfect morning to receive it.

“Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual and regular top ups."

How true is that. It basically sums up the emotions and thoughts I have on motivation in two sentences. Its human nature to crave things that make you feel good. When you get that feeling, that "high" from doing something, anything... from something as simple as making someone laugh, to lifting a personal record weight,  you just cant wait to get back in and do it again. I have talked before about habit and starting something, keeping with it even if it sucks for at least 2 weeks, and eventually it will "stick." Motivation is different, this is something you feel on the inside, its the drive that keeps you going. Its what makes you want to find those things that make you feel good.

Its the motivation that I have that allows me to continue to do the things that make me happy and make me feel good. The happiness feeds the motivation and the motivation feeds the happiness. As the quote says, "it needs continual and regular top ups," and those "top ups" are all over the place in daily life, you just have to find what you are looking for.

Things that motivate me towards my Crossfit goals can be as simple as looking in the mirror and seeing that my hard work is paying off, that I did this, no one else... you can go to the gym 100 times a week, but if you dont do the work and think about your diet, nothing will happen. One step further, wanting to be able to compete at a prescribed level in crossfit... that motivates me to push myself harder and work the skills that I suck at, even though they... well... suck. Even more complex than that, the motivation I get from seeing someone who sustained a major major injury, pushes every day to get back to where they know they want to be and wont stop for a second until they get there. That motivation makes me think about every move my body makes on a daily basis at the gym and be thankful that I am able to do what I do and aware that I am doing my body good.  All three of those things have happened to me TODAY... all three of those things happen every day. That right there is the "food" to keep my motivation topped off. That is why I continue, that is why I havent lost it and that is why I havent given up, become content or relaxed.

I can always be better today than I was yesterday.

This mornings workout was another doozie. However, when I say that the quote I received was more than appropriate for today I mean it. There were 4 of us WODing together today. We all knew it was going to be a tough one. KP, T, Myself and a new CFWer all prepared for ""Sinewy." It started with a 500m row at the 3, 2, 1 go! K reminded us not to over exert on the row, that there were 20 (yes 20) snatches and 10 burpees ahead of us for all three rounds. Talk about motivation... those people sitting on the rowers next to me, or standing at their bar, or on the ground doing burpees next to me... motivation enough!! I was neck and neck with T through most of the WOD, pushing as hard as I could to keep up with him, and I had a feeling he was pushing as hard as he could to keep ahead of me! Meanwhile KP was killing it with the prescribed weight, which was a challenge for her with this weight (hell, it was a challenge for me too)! She never gave up! Crossfit = Motivation.

When all 4 of us completed the WOD and the times were all recorded we did what we do after every workout. We walk around to each person and high five and congratulate them on a job well done. Today I shared my excitement with KP as to how proud I was of her that she stuck with a difficult weight to push through all 3 rounds!! How fantastic it was that our new CFWer was able to get through the whole workout!! How T and I used each other and pushed and pushed and pushed all three rounds... again... Crossfit = Motivation.

Every day I put my motivation, determination and drive on the line at CF... after most WOD's we end up looking like this... 


Hubs and I after Saturday mornings make-up WOD "Bleb." EVERY DAY is motivation for the next.

For the record, I apply this motivational thinking to many things in my life... not just CrossFit, but seeing as how this is about my CrossFit and Paleo Lifestyle I thought relating it directly would be the way to go...

What motivates you and why?! Think about it... you might get somewhere!!

WARMUP:
2 Rounds
- 20 Walking Lunges
- 15 Abmat Situps
- 10 Pushups
- 5 Med Ball Cleans
2 X Burgerner
*Double Under Practice
*Pull Up Practice

WOD: "Sinewy"
3 Rounds for Time
- Row 500
- 20 Snatch (65lbs)
- 10 Burpees
(My Time 18:53 Rx)

SKILL/STRENGTH:
Mobility (1 min each)
- Couch Stretch
- Pigeon Stretch
- Shoulder Opener on Wall 

WEEK 4, DAY 2: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Apple and Onion Pork Chops and a Paleo Banana Bread Muffin
Afternoon Snack - Lara Bar
Afternoon Tea
Dinner - Crock Pot Balsamic Roast

Monday, January 30, 2012

24 Inches

January 30, 2012

24" Ruler...


24" Necklace...

24" of Snow...

24" Rims...

24" TV

Last but not least... the 24" Box!!

Todays WOD was such a great challenge!! Its no shocker that I love me some front squats... and today they were in the WOD. Its the first time that I have done them for speed/time, typically we do them as a skill so I was excited going into it. Clearly from the title, and the pictures... the WOD also included 24" box jumps.

The box jumps can certainly be intimidating. Lately we seem to be using the 20" box a lot in the workouts. I have been trying to "master" the quick "down-up" on the box jump vs the "down-rock-up" that I was used to. I have been doing pretty well with it on the 20" box and today it was time to attempt the 24" box with the same method. I started on top of the box and hammered through all 21-15-9 with no breaks!

Front squats at 105 was challenging, yet do-able for me so I was all set to get into it. I worked skills a few weekends ago and have been getting a lot more comfortable with my hand and wrist position for the front squats. I did have to take a few breaks to reset the weight on each of the sets, but overall I got each set done quickly and with good/proper form.

Finally, I worked my double unders and pushups as part of my warmup and of course got in  my pullups with the days skill/strength set. I really want to get these and since it worked so well to push my pullups every morning, I am going to work to incorporate all of them every day. Its going to work... and as frustrating as it is, I love it!
 WARMUP:
3 Rounds
- Row 250
- 10 Back Extensions
- 10 Grasshoppers
- 10 Shoulder Dislocates
2X9 Fundamentals
Pushups (watching form) 3 X 5
Double Under Practice

WOD: "Hatchet"
21-15-9 for Time
- Box Jumps 24"
- Front Squats 105lbs
(My Time 7:08 Rx)

SKILL/STRENGTH:
3 Sets 15 Chest to Bar Pullups
(I worked my kip... chin over bar)

WEEK 4, DAY 1: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Chicken Topped with Crispy Prosciutto
Afternoon Snack - Lara Bar
Afternoon Tea
Dinner - Apple and Onion Pork Chops

Sunday, January 29, 2012

Be Yourself

January 29, 2012


WEEK 3, DAY 7: Paleo Challenge
Morning Coffee (Black)
Breakfast - 3 Eggs, 2 Pieces of Bacon
Lunch - Garlic and Jalapeno Burgers with Spaghetti Squash and Avocado Pesto
Dinner - Chicken Topped with Crispy Prosciutto
Snack - Paleo Banana Bread Muffin

Saturday, January 28, 2012

You dont have to be great...

January 28, 2012


This quote is by Zig Ziglar, an author and motivational speaker... he has a lot of great ones, but this really sits with me today. When you think of it, you can apply it to anything in life. You can never get good at something without starting it, you can never get better at something if you didnt suck at it first and you can never improve if you dont work at it, whatever it may be, and embrace the challenge and push on.

I have been feeling fantastic since the start of crossfit, I am pushing my limits as far as I can. I have done things I never thought I would be able to do and lifted weights I would never have imagined doing at "traditional" gym. But, as I have admitted in the last few weeks, its much easier and much more fun to work on things that you are good at than those that you are not so good at. The problem with this, is that in crossfit its all about being well rounded and able to perform all of the prescribed exercises (well, it is for me because I want to compete), so getting better at the things that I am not so good at is crutial to my progress.

Last week I bowed out on Saturday at the dreaded double unders... yesterday I realized that this was a BAD BAD idea, that I really needed to work them and that there was absolutely no way I was going to get better at something that I wasnt working at. I could no longer feel bad for myself that I couldnt get them, it was my own fault that I didnt work on them. Trick here... see the first line. I dont have to be "great" at them to start them... but I do have to start them to be "great" at them...

This goes for pullups, pushups and double unders. These are the three exercises that I have the most trouble with, so these are the three that I am going to focus on with full force. Over the last few weeks my pullups are coming along, but I have to keep going and keep working. My pushups, again, are much improved however I need to get my chest to the floor, before my hips. When I have to do have them in the warmup I focus on that. Finally my double unders... and well... if you read yesterdays post, you know how those go!! After today, I decided I need to incorporate all three of these into every warmup to get better at them.

Today was fantastic again. I really feel like it was a very successful workout all around. Hubs and I wanted to make up Thursdays WOD and actually get a chance to WOD together. It was right up both of our alleys, and we totally crushed it!! We both pushed ourselves really hard, he stayed right on my heels and kept me from letting up. When the 12 minutes were up, we were both laying on the floor... sweating our faces off, but we knew that we laid it all out there!

After the WOD did the ab circuit that was on the board from Thursday, but I knew I wasnt leaving until I worked on those double unders and pushups! I was exhausted and sweaty, but took a few minutes rest and went right over to get my rope. Than it began... I started adjusting the rope length, trying it out, getting focused and taking every ones advice. I worked for about 30 minutes on them and actually got quite a few streaks of 12-15 in a row. I think the most I linked was 25... which is MUCH better than the ONE that I could get on Friday! I was pretty happy. Now that I have my rope length and a game plan, I am going to work every day to keep them up.

So... I did it. I worked the double under... I worked the pushup... and I am getting better!! Today was a great day!!

WARMUP:
3 Rounds
- 10 Walking Sampson
- 10 Ring Rows
- 10 Burpees
- 10 Around the World (PVC)
2 X 9 Fundamentals

WOD: "Bleb"
12 Minute AMRAP
Row 250m
10 Cleans (95lbs)
5 Jerks (95lbs)
(4 Rounds + 250m & 1 Clean)

SKILL/STRENGTH:
3 Rounds
- 10 GHD Situps
- 10 Back Extensions
- 10 Toes to Bar
- 10 Ab Roller
Double Unders (20-30 minutes practice)
Pushups (5 Rounds of 5, chest to floor)


WEEK 3, DAY 6: Paleo Challenge
Morning Coffee (Black)
Post Workout Shake - 2 Scoops Protein

Morning Coffee (Black)
Breakfast - 3 Eggs, 2 Pieces of Bacon, 2 Banana Bread Muffins
Lunch - Talapia Tacos

Oh No!

January 27, 2012

Oh no is right!! This is exactly what I was thinking when I looked at todays WOD. Last weekend one of my skills that I wanted to work on were double unders... but... I didnt. I started to, but instead I decided to work on some things I "suck less" at! Yes, more enjoyable... but no... I didnt get "better" at anything. K warned me and I realize that I need to work more at those things that I dont enjoy so much so that maybe I will begin to enjoy them! I cant participate in the opens if I cant perform the skills I am lacking.

No surprisingly today was really really hard. Not hard because it was heavy weight, not hard because there was lots of cardio... hard because there were 3 rounds including 75 double unders AND 12 pullups! Yikes...Unfortunately/fortunately T and I have the same issues with the dreaded double unders, but we both pushed through and did our best... I did attempt all 3 rounds of 75 double unders (it was a sad sad sight) and I also attempted to kip for all 3 rounds of pullups. I was not going to give up and I was not going to let the clock get in my way.

Talk about annoyed/frustrated/pissed off... T and I, we looked a little like these guys at the end of the WOD...

http://drawn.ca/archive/gary-taxalis-oh-no-oh-oh-toys/

... and yes, now I really want to buy these little guys!!

More than ever after the WOD I knew that tomorrow there is no questions asked. My skill WILL be double unders, I will get them back, I will work on them as long as it takes. There is nothing more frustrating than wanting to do them, knowing that I can do them and just only being able to bang out one at a time. No more excuses. They are not all of a sudden going to appear again.

I feel as if my pullups are coming along. I still cant connect them together and not every one of my attempts gets my chin over the bar, however I feel much more comfortable doing them now. I am working as hard as I can and have a few more weeks before the opens. I am glad that I am pushing forward with that. Now I just have to apply that same motivation for getting the "kip" with getting double unders again!!


WARMUP:
500m Row
3 Rounds
- 10 Spiderman
- 10 Pushups
- 10 Pistols

WOD: Jumping "Helen"
3 Rounds for Time
- 75 Double Unders
- 21 KB Swings (1Pd)
- 12 Pullups
(My Time 23:00 Rx <--- kinda)

SKILL/STRENGTH
Snatch 3-3-3-3
45lb (Practice Snatch Form, slow movements)

WEEK 3, DAY 5: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffin
Lunch - Crock Pot Chicken with Mushrooms, Onion, Spaghetti Squash
Afternoon Tea
Afternoon Snack - Tsp Almond Butter
Afternoon Snack - Lara Bar
Dinner - Leftover Butternut Squash Lasagna

Friday, January 27, 2012

Live

January 26, 2012


WEEK 3, DAY 4: Paleo Challenge
Morning Snack - Paleo Banana Bread Muffin
Morning Coffee (Black)
Morning Snack - 2 Egg Muffins
Lunch - Leftover Skirt Steak with Brussel Sprouts
Afternoon Coffee (Black)
Afternoon Snack - Lara Bar
Dinner - Crock Pot Chicken with Mushrooms, Onion and Sauce
Late Snack - 1 Paleo Banana Bread Muffin, 1 Pumpkin Goodness Bar 

Wednesday, January 25, 2012

Crawl...

January 25, 2012

When we were babies we crawled before we walked... when we have to reach something under a table we may crawl down on the floor to get it... and lets face it, there are many of us who have crawled into the house, or up the stairs, or into the bathroom on nights that we cant quite remember. BUT today, today we did a different kind of crawling...


Ever see a bear crawl?

This morning was a great workout. In fact when I was done I thought "my legs havent felt like this in a long time." I was standing on jello!! Dont get me wrong, I have had plenty of soreness and plenty of tired leg days since staring crossfit, but today was a little different from the norm.

K said it best when T, J and I started on the 3...2...1...GO this morning. "This one is all about the stamina." It was great because I was actually able to see how far I have come with my cardio. I feel like I didnt slow as much as I use to and I didnt take any water breaks at all. I just kept pushing. The WOD was a 100 foot bear crawl...


... followed by 100 foot broad jumps with 3 burpees after every 5 jumps, for 5 rounds. My quads, hams and lower body in general was toast by the end of my 13+ minutes but man did it feel good!! As I sit here I am still feeling it... and I love it!

On other notes, the plan Hubs and I had to stick with the same menu for all 6 weeks of the paleo challenge is starting to wear on us. We have decided to change some things up and are looking for some new things to try and mix into the staples. Keeping it interesting is a challenge when we have such limited time to cook and prep on a daily basis, but we have been pretty good at both scheduling who needs to prep what and when... as well as getting as much as we can get done on Sundays out of the way for the week. So, all in all the paleo challenge is going well, and I think I only have 5 points on the board!

Finally, I have been really trying to concentrate on my water intake. I decided to purchase a second water bottle to bring to work and make sure to fill through the day. We just got a water bubbler here at work with "good" water... (I am a water snob, I dont like it out of the faucet no matter how many times someone tells me that there is a filter). Its going well and the last three days I have really stepped it up with that. That feels good too and hopefully will have a good affect on my skin as well as the rest of my body!

I am feeling great. I am really excited that I am really feeling the results of crossfitting and paleo. It makes every day that much better and easier to deal with. I am really able to take a look in the mirror and know I worked am working really hard for what I see in front of me. I am trying to accept compliments and not deter them... this is a hard one, and most of all I just feel overall healthier and happier with the decisions that I am making.

Hubs posted this up on FB today, and if you can just look past the girls ass in the picture (though she does have a nice one) and read the message it is totally true and I am proud to say that I am FINALLY doing just that!! Time to clean out the closet again this weekend!! Goodbye to anything I havent worn yet this winter...


WARMUP:
Jump Rope Circuit 2X
- 10 Singles
- 10 Each Leg
- 10 Side to Side
- 10 Front to Back
- 10 Crossover
- 10 Double Unders
2 Rounds
- 10 Inchworms
- 10 Shoulder Dislocates
- 10 Air Squats
2 Min Lat Stretch Each Arm

WOD: Brenton
5 Rounds for Time
- 100' Bear Crawl
- 100' Broad Jump (3 Burpees Every 5 Jumps)
(My Time 13:24)

SKILL/STRENGTH:
OH Press 3-3-3-3
65, 75, 80, 80

WEEK 3, DAY 3: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - Egg Muffins
Lunch - Leftover Crock Pot Chuck with Mushrooms, Onion, Carrots and Celery (1 Pumpkin Goodness)
Afternoon Tea
Afternoon Snack - Lara Bar
Dinner - Skirt Steak with Brussel Sprouts

Tuesday, January 24, 2012

Never Give Up

January 24, 2012

I said I would do it... so I am HERE is the link to the post in which I said "I will conquer pushups and pullups, you wait... I cant wait to link to this post when that day comes." Today, thats what I did... 100 Kipping pullups as part of the WOD. They are still pretty sketchy and they are not always over the bar However, I am there...I am doing it!!

I looked back at some old posts for a project I am doing. I had to share this one as well... on August 19th I wrote the following... "The pullups are my second arch nemesis... to the pushup. However after a quick break I jumped right into the skill exercise of the day. It was exactly like the progression workout I did with K for my push-ups on "goat" day, but with pull ups. So there we go, 55 pullups in 10 minutes... OUCH! But, I did it. With lots of encouragement from M and K, it was pretty easy (but not easy at all). When I finished my arms were like jello... my clothes were soaked... my hair was a mess coming out of my pony... my hands are throbbing where the callouses are developing... and M was standing there waiting for the high 5.... I did it!!" I go on to say how I had just completed my FIRST WEEK of CrossFit.

Whats great about this blog is I can literally look back and see how I was feeling. Totally deflated, I remember it... I remember the day, I remember the feeling. I know I had the thick black band and I was pulling with all my might for every one of those pullups.

Today, I completed the entire WOD which included 100 pullups and 100 deadlifts in just 19:22... with NO band. See this....


...thats a million bucks... and thats how I feel!!

Todays WOD was great. I had KP with me all the way. She and I struggled and fought and pushed eachother like nobodys business. We both agreed that if it wasnt for the other being there it would have been an even harder workout. It was a great day and if one things for sure it makes me so proud to be a crossfitter, so proud to be at a box with great supportive people... and really, so happy that I dont stop fighting!!

Keep pushing (or pulling) you will get where you want to be!!

WARMUP:
Row 500m
2 Rounds
- 10 Spiderman
- 10 Pushups
- 10 GHD
Row 500m
2 X Burgerner

WOD: "Slimsy"
10 Rounds for Time - 10 Deadlifts (105)
- 10 Pullups (Kipping)
(My Time 19:22 Rx)

SKILL/STRENGTH
50 KB Swings (1.5 pood)
*2 burpee penalty if you put it down*
(I had 3 penalties)

WEEK 3, DAY 2: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins
Morning Snack - 2 Teaspoons of Almond Butter
Lunch - Leftover Pork and Balsamic Butternut Squash
Afternoon Tea
Afternoon Snack - Lara Bar
Dinner - Crock Pot Chuck with Mushrooms, Onion, Carrots and Celery

Think About "IT"

January 23, 2012

Think about it. When you are lying in bed, think about it, when you get up in the morning, think about it. Life. You are in control of your own life and the way you live it.


I am getting pretty BIG into this whole "positive attitude thing." I have to say, its sort of working wonders. I am trying not to downplay my advancements and achievements with negativity. I am trying not to let the "little things" bother me. I am really trying to think about the reasons why things "piss me off" and asking myself... "is this worth the energy."

See, I am really starting to believe that we have more control over these things than we like to admit. The way we handle and given situation can be the backdrop for the rest of the day. AKA, you have a bad day at work so when you get home the fact that you dropped the mail walking from the mailbox to the house all over the we ground sets you off like a rocket. You... "I" can control this... take a deep breath, the two are not related, your bad day did not make you drop the mail... as much as that is hard to believe sometimes.

I worked for 4.5 years at a job by the end literally sucked the "happy" out of me on a daily basis. I would be pissed before my alarm even went off, at the alarm... pissed at the walk to the car that the weather wasnt "perfect," pissed at the bag that I had to carry because it was falling off my shoulder, pissed all day at work because there was so much negativity... pissed all way home at the traffic, pissed right into the gym parking lot where I got pissed off even more because there was no where to park... get it... all the while I was pissed that I was working my ass off to get out of that situation and it seemed it was never going to happen.

Well, it did. Life took a turn. My prayers were answered, the stars aligned... whatever way you want to look at it... I got a new job. The best job. A great job, with people I like to work with, a boss thats amazing, a simple commute and well... I get to do what I love to do all day long. Whats wrong with that?! Hmn... sounds great dosent it? Than why the heck am I still finding things to be pissed at?! Because I like it?! No, because its LIFE... we are totally programmed (unless your my mom she is the most positive person on the planet) to find things to bitch about.

I am trying to change that. Life is way to short for all the bitching and complaining. Things happen and bitching is necessary, bad days are going to happen too... but you have to step back and think about it... is this really worth the energy? Is there a way to turn a bad day up?

So, when you are lying in bed, think about it, when you get up in the morning, think about it. How do you want the day to go?

There is no "perfect," at least I dont think so...

WARMUP:
3 Rounds
- 20 Walking Lunges
- 15 Abmat Situps
- 10 Back Extensions
- 5 Ring Rows
Thrusters & Double Unders (3 Rounds)
- 5 Thrusters (45/45/65)
- 5 Double Unders

WOD: "Head Rush"
10 Minute AMRAP
- 20 Box Jumps (20")
- 20 Toes to Bar
(3 Rounds + 18 w/all real toes to bar)

SKILL/STRENGTH:
Back Squat 5-5-5-5
155, 175, 186, 191(3) <---- PR!!

WEEK 3, DAY 1: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Snack @ 12:30 - Lara Bar
Snack @ 1:30 - Paleo Banana Bread Muffin
Lunch @ 3:30 - Leftover Butternut Squash Lasagna
Dinner - Pork Chops and Balsamic Butternut Squash
Water throughout the day...

Sunday, January 22, 2012

Here We Go!!

January 22, 2012




WHAT A GAME!!
THAT IS ALL...

But really, I spent a lot of the day before the game baking and cooking with Hubs and uploading new recipes to my other blog. Check them out!!

WEEK 2, DAY 7: Paleo Challenge
Morning Coffee (Black)
Breakfast - 1 1/2 Paleo Banana Nut Muffins
Lunch - Garlic and Jalapeno Burgers with Sun dried tomato and mushrooms with a side salad, balsamic vinegar
Appetizer -Paleo Chicken Fingers and Tomato Mayonnaise
Dinner - Butternut Squash Lasagna
Snack - Pumpkin Goodness Bar

Saturday, January 21, 2012

We are Family

January 21, 2012

We come in all shapes, sizes, ages, colors, backgrounds, heights, walks of life... you name it... but at CrossFit Wachusett... we are certainly one big happy FAMILY!!


I absolutely love Saturdays at the gym. Having the ability to take your time, do what you have to do, work on the things you suck at for what seems like endless hours.... might seem like the suck, but in fact, its so enjoyable. It really helps that there is usually a great group of us who are all there doing the "same thing." We are all there to cheer each other on, celebrate a great PR and give a boost when its needed to get something we have been working on for a long time.

Whats also great is that we get a chance to work with people we dont typically get to see. Everyone (including myself) has a schedule that we tend to stick with 99% of the time. Of course there is the occasional day off, or something where we might have to switch times... but lets be honest, not many people decide to come in at 5:30am just because they feel like it that day. Having said that, I enjoy getting to meet new people, grow the family and see those who I only get to see on the weekends. I do miss those who cant make it too...

Today we had an added bonus, as J showed up with a tasty treat... and I had made a dessert that I happened to have all the ingredients for in my cabinet... so like any normal "family" function... there was food!! We stood around and shared recipe ideas and talked about how the challenge was going. It was fantastic!!

As far as my workout went. I feel as if it was pretty successful!! I worked on toes through rings and pullups a lot. K was able to video me to show me where I am going wrong on my kip, but it has come so far and I am super close to getting it!! Just a little more practice. I took the chance and attempted the kipping HSPU and actually GOT IT!! It was so cool. See ya, Cirque du Soleil contraption, this girl has them down!! Finally, I had a fantastic PR for my front squat... 155lbs for 3 reps!! Whaa Hoo!!

I did admittedly avoid the double unders. I really really really have to get those, and work on my push ups this week. I talked to K on our way out and I just have to really buckle down with those for the next month... game is on and the Opens start a month from tomorrow. I HAVE to work on them or I will be in trouble for the standards.

I came home and started working on my food blog, I have some great recipes coming soon!! Today was a GREAT day!!

WARMUP:
2 Rounds
- 500m Row
- 10 Back Extensions
- 10 GHD Situps
- 10 Spiderman
- 10 Shoulder Dislocates
2 x 9 Fudamentals

SKILL/STRENGTH
2 Rounds
- 10 Toes Through Rings
- 10 Kipping Pullps
(taking my time to get ALL kipping pullups correctly)

Kipping HSPU's - 3 sets of 5
Rope Climbs - 3X

Front Squat 5-5-5-3-3
125, 135, 145, 155, 155

WEEK 2, DAY 6: Paleo Challenge
Morning Coffee (Black)
Post Workout Shake - 2 Scoops Protein, 1/2 Strawberry Cupcake (Thanks J!) and 1 Pumpkin Goodness Bar
Morning Coffee (Black)
Breakfast - 2 Eggs, 2 Pieces of Bacon
Lunch - Salmon and Asparagus with Garlic
Dinner - Garlic and Jalepeno Burgers with Sun dried Tomato, Avocado, Mushrooms and Asparagus

Friday, January 20, 2012

2 Things

January 20, 2012


Coudnt have said it better myself....
There is no one in this world that is perfect. In fact there is NOTHING in this world that is perfect. Nothing in this life is free, you have to work for everything.

The things that make us happy might be right in front of our faces... example, going out for a night with my friends, calling my mom and dad on the ride home from work, taking a vacation, writing a letter, giving a gift to my godchild. These are things that have instant gratification. When the act is made, the happiness is felt.

There are also things that make us happy that might not seem so great "all the time" but the outcome, the pit stops in the middle and the start up are the happy times... example, I knew getting my Masters would make me happy. I was all gung hoe in the beginning, the middle had its extreme lows and extreme highs and the end... well, there was NOTHING like the feeling of passing that final Thesis Review and portfolio submission. If it didnt make me happy to be doing it, I would have never been able to do it all those years. Same goes for staying late at work, doing house cleaning, going for a really long car ride, spending money on "stuff" that is necessary... all of these things might totally SUCK while in the act, but there is a benefit and a happiness in the end. A bit of satisfaction.

We have to work at and earn everything that makes us happy in life... love, respect, honor, trust, confidence, faith, acceptance, integrity, responsibility... and the list goes on.

If it makes you HAPPY... do it... if it dosent... than DONT.

This pic was posted on my FaceBook page today, someone who reads my blog and knows about my "no excuses" attitude thought it would be right up my alley... it sure was. Meet Jean, she is 82 years old and just got a new 1 RM (and personal record) deadlifting 153lbs. Looks to me like she is not making any excuses AND doing what makes her happy! Whooo Hooo Jean!

Now, whats your excuse?


WARMUP:
2 Rounds
- Row 250m
- 5 Pullups
- 10 Grasshopper
- 15 Hollow Rocks
- 10 Pistols
- 5 Pushups
2 X 9 Fundamentals

WOD: "Body Slam" for Time
- 100 Double Unders (did 200 singles)
- 50 HR Pushups
- 25 Deadlifts (155lbs)
- 100 Double Unders (did 200 singles)
(10:51)  <------ double under practice on Saturday!!

SKILL/STRENGTH:
2 Minute Shoulder Opener on Wall
2 Minute Frog Pose

*Worked a bit on kipping pullup and kipping HSPU

WEEK 2, DAY 5: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Crock Pot Chicken with Mushrooms, Onion, Carrots and Celery
Afternoon Tea
Afternoon Snack - Tsp Almond Butter
Afternoon Snack - Lara Bar
Dinner - Not Sure Yet... have to fill this in tonight...

Thursday, January 19, 2012

Adjustment

January 19, 2012


I am a HUGE fan of Thoreau... and this is one my favorite quotes of his. Whats funny, is that I consider myself a pessimist (which might come as a surprise). Through writing and crossfitting I have actually found something in myself again that seems to have been missing for a long time. Not sure what exactly that is, but I like the fact that in some way through my writing I have a slight chance of inspiring someone to do something, think of their life in a different way, take a look at something that might be bothering them and speak about it or... maybe even join a crossfit gym (but thats just a bonus)...

My problem is that I have an attitude. Clearly I am a pretty strong minded person. I want what I want... I do what I do... and I get pissed when something I expect to happen doesn't happen. While I consider this great quality to have when it comes to goal setting and achieving, sometimes I think I get in my own way. Admittedly, there are times when I am disappointed before the outcome is in front of me, I just wrote the other day about starting to learn to appreciate the "small stuff" and I really mean it.

While still maintaining my "self" I have to learn to balance "positivity" with that. Its very easy to "bitch" about the things that are going wrong in life. How I "wish I did better" at something... or how something or someone is annoying me at work or while driving, or while at the store. Now is the time to apply my CrossFit rules to my every day life. Today is the day for an adjustment. Today is the day that I have to start to "see" the things I am looking at and for in life.

... I will let you know how it goes!!


WEEK 2, DAY 4: Paleo Challenge
Morning Snack - A few slices of dried apricots on the way to work
Morning Tea
Morning Snack - 2 Egg Muffins
Lunch - Leftover Skirt Steak with Brussel Sprouts
Afternoon Tea
Afternoon Snack - Lara Bar
Dinner - Crock Pot Chicken with Mushrooms, Onion, Carrots and Celery

No Excuses

January 18, 2012

Hubs and I DVR Biggest Loser. One of the reasons we love to watch it is because its "real" reality. Meaning, these people are working their asses off (literally) in front of the entire nation week after week. There is a purpose behind the reality show and its all real the contestants HAVE to do the work to get the results. While yes, they are on a ranch secluded from everything and everyone that they know, they are forced to follow the rules and go to the gym... but it starts them on their "journey" (hehe Hubs)... to a better life for themselves. Most of the contestants are not in it for the money, but for a better life. Some are of course... but I believe most just want to make a change and they know that this kick start it.

This season the theme is "No Excuses." Think about it. There are a million excuses people use every day in getting to the gym or trying something new. I have heard 1000 times from friends or women at a conventional gym that they "dont want to work out with the men," that they are "embarrassed" or that they "look funny doing things." What an excuse! These obese women on Biggest Loser are putting themselves on television, they are puking, crying, sweating... you name it... AND they are in sports bras and shorts at the weigh in. I am sure that these women are just the same as those who were "too embarrassed" to work out in the gym because of their size, or lack of knowledge, but there they are... no excuses.


What totally blows my mind is that there are people on that show who are STILL making excuses. People giving up, people saying "I cant" and my biggest pet peeve of all "I should have pulled a higher number." Well, it is what it is folks... right there in front of your face. Just because you are on the Biggest Loser dosent mean you are going to drop 10lbs a week, just because you have a trainer telling you what to do dosent mean you are going to increase your strength in a week... you have to WORK, you have to WANT... and its all up to you... no excuses.

I know what I am saying isnt anything I havent already said, but I watched the episode tonight and its fresh in my head. There is lots of "CrossFit Hype" going on right now... in fact they aired the new Reebok CrossFit commercial during the episode, Bob Harper has a bunch of interviews floating around about how he loves CrossFit and it was cool to see the contestants doing some CrossFit exercises, but that still hasnt changed anything. When I talk to someone about CrossFit and/or the Paleo Lifestyle the first thing they typically say is "I could never do that...."  Well why not? No excuses.

So, before I jump off my soapbox I will say one thing. Everyone has to start somewhere. The CrossFit community is supportive, encouraging and will NEVER make you feel inadequate. Understand that "most" people go to the gym for themselves (including crossfit boxes) so please please please, dont use the "I am embarrassed" excuse. No one is going to judge you... If you really want to go to the gym, get a trainer to show you some things and do it!! Lastly, there is no magic pill, magic machine, magic whatever that is going to get you where you want to be physically without work. Most of all... no excuses.

WARMUP:
2 Rounds
- 25 Double Unders
- 10 Inchworms
- 10 Spidermans
- 10 Shoulder Dislocates
2X 9 Fundamentals
Lax Shoulder Mobility

WOD:
Row 2K for Time
(8:01, 4 seconds slower than my last time... no excuses... I ghost rode the last 5 meters and it caused me to go over... not happy at myself for that)

SKILL/STRENGTH:
Clean 3-3-3-3
115, 125, 125, 130

WEEK 2, DAY 3: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins
Morning Snack - 1 Teaspoon Almond Butter
Lunch - Leftover Crock Pot Chuck with Mushrooms, Onion, Carrots and Celery
Afternoon Tea
Afternoon Snack - Lara Bar
Dinner - Skirt Steak with Brussel Sprouts
Late Snack - Half a Paleo Banana Bread Muffin

Wednesday, January 18, 2012

"Your Doing it Rx"

January 17, 2012

This morning at the gym I got a dose of my own medicine. KP and T arrived at the gym and we all warmed up together. I keep using any spare minute that I have to try kipping on the high bar and occasionally pull out a pullup or two, understanding that the more I try, the better I will get at it. I happen to get two kipping pullups in front of KP... she was as excited for me as I was for myself!

Now, there have been a few mornings where I get on KP's case when it comes to weights. This is not to be pushy or mean, but to encourage her to do the prescribed weights because I know she can do it. It might not be quick, it might not be pretty, but I know she can do it!  At the end of the WOD, she gets through it and is very happy that she went for it. I dont even have to say anything anymore (not that I am the only one encouraging her, but I have dished it out and thats part of the story). This morning, the tables were turned. The second I did those two kipping pullups in front of her "your doing todays WOD Rx" came out of her mouth.... ought oh!

Today was a great WOD to start out kipping pullups on. Having to do TABATA pullups rather than a certain number of reps helped... it encouraged me to just keep trying, thats the best I could do. I worked really hard through the rest of the TABATA, but by far, the pullups (and pushups) were the toughest part. I attempted at least 3 kipping pullups with a few kips in between through each of the 20 second intervals. The first round I was able to get 2 with my chin over the bar. The other rounds I did at least 3 "attempts" but I was only able to get my chin over the bar in the first 2 rounds 1 more time. Thats OK... thats more than OK. Thats progress. I did it and I am happy I did it. Proud to see Rx next to my name!

Aside from the kipping pullup, I still need to work on my pushups and double unders before the opens start on the 22nd of February. I am thinking this Saturday is going to be another "goat" day possibly (depending on what the WOD is that I miss tomorrow). I really want to nail these and I have about a month to get them good!

I am realizing, with the help of K and Hubs that its time that I start to really pay attention to the "smaller" victories. When I started CF in August, I was progressing really fast. I was PRing all over the place, and surprising myself left and right. This part of my training is coming to a close, as I am reaching the point where (in the words of K) "an additional 5 lbs on a lift is going to be a victory." This is true, I have found my 1RM in most cases, and I am working hard to maintain and improve in smaller increments. I have to really think about it, its hard for me to have an idea in my head and not get it right away. I have to really let it sink in. I have to learn to be excited when these things happen, "otherwise, you will miss the victories along the way."

With that.... WHOOOO HOOOOOO!! I did a WOD today Rx with pullups in it!! AND... I PRed on my OH Press!! Today was a good day!!


WARMUP:
3 Rounds
- 5 Burpees
- 10 Back Extensions
- 15 Squats
- 10 Hollow Rocks
- 5 Ring Rows
Couch Stretch 1 Min Each Leg

WOD: "TABATA This"
TABATA at Each Station (20 Seconds on, 10 Seconds off, 8 Rounds)
Score is lowest amount of reps at each station added together...
Squat - 21, 18, 15, 16, 15, 13, 12, 13, 12
Calorie Row - 6, 5, 5, 5, 5, 5, 5, 5
Pullup (kipping) - 2, 1, 1, 0, 0, 0, 0, 0
Situps - 14, 13, 13, 12, 12, 11, 11, 11
Pushups - 10, 7, 6, 5, 5, 4, 4, 4
(Total - 32)

SKILL/STRENGTH:
OH Press 3-3-3
65lbs, 75lbs, 80lbs

WEEK 2, DAY 2: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins
Morning Snack - 2 Teaspoons of Almond Butter
Lunch - Leftover Pork and Balsamic Butternut Squash
Afternoon Black Coffee
Afternoon Snack - Lara Bar
Dinner - Crock Pot Chuck with Mushrooms, Onion, Carrots and Celery
Late Snack - Paleo Banana Bread Muffin  

Monday, January 16, 2012

Week 1 - Success

January 16, 2012


Week on of the Paleo Challenge at CrossFit Wachusett is complete. I ended the first week with 3 points. Took one for the dinner we had on Friday night (including Newmans Own Balsamic Dressing, since the lunch meat is "occasionally" acceptable) and a point for both Saturday and Sunday morning's bacon. Its the "most paleo" bacon we can find, but none the less, it is still outside the parameters of the challenge.

I am feeling pretty good after the first 7 days. Hubs and I as I said before were pretty "paleo" anyway... just not as strict as we are being now. The weekend was the hardest part and since we really didnt do anything, it wasnt any different from any other day. We did go to a party on Friday night, there was quite the spread of food. We faced the challenge by eating before we went, and both brought a black coffee with us so we wouldnt be tempted with beers or soda. Worked out well. A friend of ours from another CF gym is also doing a challenge, so it was nice to have someone sharing in the challenge with us. All in all, it was pretty simple.

Energy wise, I feel good. Nothing has really changed. Saturday I was pumped after the workout I had with M and K. The skills helped a lot and I was able to walk into the gym this morning and "almost" get a kipping pullup right away. I did it first before anything else. Fran was the WOD today so there were plenty of pullups to come!

I am still struggling with being frustrated with myself. Its annoying to me that I am "this close" to getting a kipping pullup but I am struggling like all hell through Fran to get all the pullups with a band. I know it will come, but it still really frustrates me. Looking in my book from the last time we did Fran, my time was 7:05, I used the thickest black band that we have. Today, I used the smallest green band, but fought like hell. I am making a promise to myself that by the time I meet Fran again... I WILL be kipping those pullups!!

I certainly feel like I applied the skills M and K taught me on Saturday in todays workout. The thrusters were part of Fran, and while they slowed down when I got tired and I went back to my old ways K said that for most of the first set of 21 I was a lot faster. My deadlifts were ok as well. I again was disappointed in myself that I couldnt link 166lbs together as well as I could 155lbs on Saturday, but I am still working on speed... so I have to just learn to get over myself...


SHIT HAPPENS - ACT TOUGH AND GET OVER IT...
amen to that...

WARMUP:
- 20 Walking Lunges
- 10 GHD Situps
- 10 Pushups
- 10 Inchworms
2 X 9 Fundamentals
Spiderman (2 Min)

WOD: "Fran"
21-15-9 for Time
- Thrusters 65lbs
- Pullups (small green band)
(My Time 7:31)
SKILL/STRENGTH
Bodyweight Deadlifts AMRAP 2 Minues
166lbs - 28 Reps

WEEK 2, DAY 1: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Chicken Topped with Crispy Prosciutto
Afternoon Tea
Snack - Lara Bar
Dinner - Pork Chops and Balsamic Butternut Squash
Water throughout the day...

Sunday, January 15, 2012

Que Sera Sera

January 15, 2012

When I was a little girl my mom sung this song to me all the time. Back than, I thought she was singing Que "Sarah, Sarah" well... because... I am Sarah... and I was little. But now, knowing and understanding the meaning of the words, not only can I still imagine being 5 years old sitting with  my mom and her singing it to me, but I appreciate the lyrics so much more.


When I was just a little girl
I asked my mother, what will I be
Will I be pretty, will I be rich
Here's what she said to me.

Que Sera, Sera,
Whatever will be, will be
The future's not ours, to see
Que Sera, Sera
What will be, will be.

When I was young, I fell in love
I asked my sweetheart what lies ahead
Will we have rainbows, day after day
Here's what my sweetheart said.

Que Sera, Sera,
Whatever will be, will be
The future's not ours, to see
Que Sera, Sera
What will be, will be.

Now I have children of my own
They ask their mother, what will I be
Will I be handsome, will I be rich
I tell them tenderly.

Que Sera, Sera,
Whatever will be, will be
The future's not ours, to see
Que Sera, Sera
What will be, will be. 

WEEK 1, DAY 7: Paleo Challenge
Morning Coffee (Black)
Breakfast - 3 Eggs, 3 Pieces of Bacon
Morning Snack - 2 Paleo Banana Muffins with Almond Butter, Coffee (Black)
Lunch - Garlic and Jalepeno Burgers with Sun dried tomato and mushrooms with a side salad, balsamic vinegar
Dinner - Chicken Topped with Crispy Prosciutto

Saturday, January 14, 2012

Speed

January 14, 2012

Today was a skill day for me and what a day it was!

K and M got a video camera for Christmas this year. So, what better use for it, but at the gym!! Athletes of all kinds use video to evaluate their performance and CrossFit is no different. If you are able to see what it is you are doing wrong it allows you to get a better understanding of the instruction to get better. A lot of times you dont even realize you are doing something incorrectly or inefficiently until you see it first hand.

Last week during "scoop" we did thrusters... K video taped and honestly, when I looked back at it I almost thought that it was in slow motion!! I spent a little time searching some YouTube and found a great Annie Thorisdottir video to study her movement during thrusters. How she got the speed in the movement and what I was lacking. Last Saturday I was suppose to work on my speed, however the "battle with the pullup bar" was long and tiring, and I had somewhere to be... so it didnt happen.

Likewise, earlier this week, we had snatches in the WOD... K taped them again. When I was done, she said "you know, you should be doing 2 snatches in the time that it takes for you to do one." So, that was IT. Today was going to be a skill day. I was going to work on speed on my deadlift, snatch and thruster. Than I was going to spend some time on the pullup bar.

When we got to the gym K and M were there and ready. All 4 of us were warming up. M did the WOD with Hubs and K and I were working on strength and skill. Before I started working on my skills I wanted to get in the clean and jerks from the workout I missed on Thursday. I got myself pumped and PRed at 131lbs!! I was pretty excited!!

I worked successfully on skills after that. M, K and Hubs were all supportive and coached me through what they saw me doing... and instructed in how I could speed things up. Its a great dynamic with multiple coaches, as everyone has their own way of explaining things. Deadlifts at 155lbs, snatches at 45lbs and after talking to M, I worked push presses rather than thrusters in order to teach myself how to control the bar. I was feeling great!!

Finally, I spent about half an hour hanging from the bar again. I am so close I can taste it. I switched to the higher bar, I am getting much more motion on my kip and I am able to pull myself almost to the bar. I did "get" about 4 kipping pullups... but I am not really counting them as they were pretty sad. I am feeling it though so I am thinking if not sometime this week, next Saturday... GAME IS ON!! So excited!!

I am going to close with a video that was shared of Elisabeth Akinwale. She is a CF Elite athlete who competed in the games last year. She is amazing... strong and FANTASTIC. I found her blog, that I cant wait to keep up with!! Anyway, this video is nuts. She is deadlifting 225 lbs with the speed I was doing 155 lbs with today!! Ahhhh-mazing!

STRONG IS BEAUTIFUL!!


WARMUP:
3 Rounds
- 10 Shoulder Dislocates
- 10 Grasshoppers
- 10 Walking Sampsons
- 10 Ring Rows
2 X 9 Fundamentals
2 Min Shoulder Mobility

SKILLS/STRENGTH:
- Clean and Jerk
115 (3), 126 (3), 126 (3), 131 (3) <------ PR Whoot Whoot!!
- Deadlift
135 lbs, 5 reps, 2 sets
155 lbs, 10 reps, 4 sets
- Snatch
45lbs, 10 reps, 5 sets
Push Press
- 45lbs, 10 reps, 5 sets
Kipping Pullups
- 30 minutes  <------ Soooo Close!!


WEEK 1, DAY 6: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Coffee (Black)
Breakfast - 3 Eggs, 4 Pieces of Bacon
Morning Snack - 2 Paleo Banana Muffins, Coffee (Black)
Lunch - Garlic and Jalepeno Burgers with Sun dried Tomato, Avocado, Mushrooms and Asparagus
Dinner - Talapia and Asparagus

Say WHAT?

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 love... and I will NOT do something I am uncomfortable doing. If thats a "fault" or a "flaw" than I am ok with it.


Today at the gym was AWESOME!! Whats funny is that it wasnt one of those workouts that I was rip roaring and ready to do, in fact it was one of those that included some of the things that slow me down the most. But, I am taking note of all the things I say on this blog and "practicing what I preach..." Slow down, do it right and even if its frustrating, you WILL get it.

KP and I WODed together this morning. We have officially decided if yo cram she and I into one person, we would be one kick ass crossfitter!! She is stronger on the body weights and cardio and I am stronger on the weights. We worked well together, balanced eachother out and totally put up some good healthy competition for eachother!! Good times KP!! Good times!!

WARMUP:
2 Rounds
- 10 Spiderman
- 10 Pistols
- 10 Back Extensions
- 10 Jumping Pullups
2 X 9 Fundamentals

WOD: Restless
5 Minute AMRAP
- 5 Squat Cleans (95lbs)
- 10 Burpees
5 Minute Rest
5 Minute AMRAP
- 5 OH Squats (75lbs)
- 10 Double Unders
(3 Rounds + 5 and 4 Rounds + 9 RX)

SKILL/STRENGTH:
TABATA (20 seconds on, 10 seconds rest, 8 rounds) Handstands

WEEK 1, DAY 5: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Paleo Banana Bread Muffins w/Almond Butter
Lunch - Crock Pot Chicken with Mushrooms, Onion, Carrots and Celery
Afternoon Tea
Afternoon Snack - Lara Bar
Dinner - Spinach Salad with Egg, a few slices of roast beef and ham (deli) and Newmans Own Balsamic Vinaigrette (took a point for this meal, we were in a bind)
Late Snack - Lara Bar

SASSY

January 12, 2012

A little "Sassy Sarah" for your snowy Thursday humor alert!!

Yes... this is me... and YES, I was totally sassy...

Circa 1993 - I just turned 13 years old... ahhh to be a teen again!


WEEK 1, DAY 4: Paleo Challenge
Morning Snack - A few slices of home made dried pears and apples on the way to work
Morning Tea
Morning Snack - 2 Paleo Banana Bread Muffins w/Almond Butter
Lunch - Leftover Skirt Steak with Brussel Sprouts and Home Made Chimichurri
Afternoon Tea
Afternoon Snack - Lara Bar
Dinner - Crock Pot Chicken with Mushrooms, Onion, Carrots and Celery

Give yourself the POWER!

January 11, 2012


I am not sure how many people "follow" my blog... I dont get lots of comments on here, occasionally I get them when I link a post to FB. I am not going to stop posting to FB, so I am sorry to those I am annoying (if that is even the case), I have been asked by some to keep linking. But, having said that, if you click "join this site" at the bottom of my blog and I think all you have to do is write in the little code, you can get an automatic update when I post. I also have "buttons" to link to me on the CFW page, and you can always just make me a "favorite" on your browser. Please feel free to comment on here!! I would love to hear from you!!

Now that I have said that, I can get back on track. "We can only be what we give ourselves the power to be." What an AWESOME statement. So true in so many ways. So honest and really a great motivator. If you dont believe in yourself and put yourself into whatever it is you are working on 100% you will fall behind, you may fail... and you certainly wont learn anything new.

This week I am talking about taking more responsibilities. Things at my office are going great, things at the gym are going great... when all is said and done, I am in a pretty good place in my life. But with that comes more responsibilities. With a job, when you move forward, your responsibilities change, what people expect of you changes and you are forced to push yourself even harder than you did to earn that respect and position. At the gym, you work hard, you dedicate yourself, you wake up at 4:30am regardless of how tired you are. You push and as you start to improve you learn to push yourself even harder, work even longer and realize that its the dedication that gets you where your goals are.

Whats important to remember... is that it dosent come overnight. There will be failures, there will be trials, there will be highs and lows... Its hard not to get frustrated, but if you believe in yourself, if you "give yourself the power" you will get there. Slow and steady sometimes wins the race.

I have to remember not to shy away from the things that are the hardest for me, because I "suck" at them. If I push at them, and suck at them... as much as it bothers me, I will get it. I will succeed eventually... and I will prevail. The power is in my own hands.

Today, no exception. What do I dread the most, well if you read, you know... pullups and double unders. What did I have to face today, double unders and pullups. I was determined to do all "real" double unders, none of this "I want to have the best time" crap anymore. I worked hard, sucked at the double unders, but I did them.

WARMUP:
Jump Rope Circuit 2X
- 10 Singles
- 10 Each Leg
- 10 Side to Side
- 10 Front to Back
- 10 Crossover
- 10 Double Unders
3 Rounds
- 10 Back Extensions
- 5 Inchworms
- 10 Air Squats
- 10 Knees to Elbows

WOD: Buster Brown
15 Minute AMRAP
- 30 Double Unders
- 3 Muscle Ups (or, 9 Pullups w/green band, 9 Dips, small blue band)
(4 Rounds +20)

SKILL/STRENGTH:
Weighted Situps - 5lbs

WEEK 1, DAY 3: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Paleo Banana Bread Muffins
Lunch - Leftover Crock Pot Chuck with Mushrooms, Onion, Carrots and Celery
Afternoon Tea
Afternoon Snack - Lara Bar
Dinner - Skirt Steak with Brussel Sprouts and Home Made Chimichurri

Tuesday, January 10, 2012

Creature of Habit

January 10, 2012

So, how long does it take to form a habit? I did some quick research and most of the answers that I found tell me that in 66 days you can "form a habit." This is done with repetitive daily motions... so, if you wanted to make your goal to have a glass of water before every meal every day... it would take you 66 days to do that without thought.... not sure I believe that, but thats what "they" say.

On the flip side, "they" say that it can take 60-90 days to break a habit... thats interesting and of course purely depends on the habit that you are trying to break.

One of the problems that I seem to have (both at the gym and in life) is that I get "used to" the way things are. I learned a certain way to do things, or taught myself the way I like things to be done and when that is questioned or I have to "unlearn" a certain thing... it proves itself to be very difficult.

When I started going to CFW in the mornings some people thought I was crazy. My last job, I had to get up for work at 5:00am to leave my house by 5:45 and be at work at 7:00 (an hour away). It was torturous to get up that early... felt like I dragged myself out of bed every day and barely made it to work with my eyes open. Now, I willingly get up even earlier than that every day and go to the gym before work, at which I dont have to be until 8:30... and you know what... I love it. Took a little while to get use to it... but now when I dont do it, I feel like something is missing. Now, that cant be habit... if it was, I would have been in the habit of it when I was working. No, its just that I actually enjoy what it is that I am getting up to do, and look forward to it.

There are of course real "habits" that I have... I am sure Hubs could name a few of them. They range from not drinking a glass of water that has been sitting out for over an hour, always sorting the laundry a certain way, the order in which I get ready in the morning, the side of the bed I sleep on, the fact that I dont drink anything while I am eating my meal (only when I am finished), which shoe I put on first... you know, quirky things that "everyone" does. Those are things that have been learned over time.

At CrossFit I am finding some of my previous gym habits hard to break. These are all things that I am working on as they become clear to me. Whats great is that K now has a video camera so we are able to see what we are doing right when she starts talking about it. Last week she was able to show me where I was going wrong with the kip, a few days before that she caught me pulling too early on my clean and jerk, yesterday when I thought my deadlift was getting faster she had the ability to look and see what else I could do to improve it... and just this morning while snatching I could clearly see the long pause that I was taking at the top of the snatch.

None of these things are a result of "bad form." Most in fact are just a result in thinking too much. I have a habit of being too controlled of my movement. Why cant I get the kip? Because I am over analyzing the crap out of it... Why is my snatch slow? Because I am thinking to much about holding at the top than I am anything else. I have to teach myself to let go of some of these habits to continue to grow at CF. I love the fact that I can see where the problem is. In my mind I was flying through those snatches today, but in reality I could have taken seconds off my time from each set if I just let go.

These are all things to come for me and CrossFit. I will continue to push, I will continue to change and I will continue to break habits and make habits for years to come!


WARMUP:
3 Rounds
- 20 Walking Lunges
- 10 Hollow Rocks
- 10 Pushups
- 5 Pullups
2 X Burgener Warmup
2 Min Hip Mobility


WOD: "Ball Snatch"
21-18-15-12-9-6 for Time
- Snatch 45lbs
- Wall Ball 14lbs
(my time 11:40 Rx)

SKILL:
TABATA Row for Calories
(Total Calories 57)

WEEK 1, DAY 2: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Paleo Banana Bread Muffins with Almond Butter
Lunch - Leftover Pork and Balsamic Butternut Squash
Afternoon Tea
Afternoon Snack - Lara Bar
Dinner - Crock Pot Chuck with Mushrooms, Onion, Carrots and Celery

Time for Change

January 9, 2012


Today is the first day of the "Paleo Challenge." Thats 6 weeks of strict Paleo for hubs and I. No, I am not pregnant (even though you wont see me drink for the next 6 weeks). No, this is not something we "have" to do... this is something we are choosing to do.

The rules have been set by CrossFit Wachusett. There is a prize, but honestly, its not the prize that is my motivation for this one. Its a personal challenge, its a mental challenge and the satisfaction and results that will come from it are more than any physical prize I can be given.

Whats the change? Hubs and I already pretty much eat Paleo already... Why change things up? Well because there is always room for improvement and currently we allow ourselves at least one "not so paleo" meal a week and occasionally we "stretch" the rules. We allow ourselves some sugars, protein powder outside of a 1/2 an hour of our workout and of course, there is the alcohol. We have significantly cut down on our drinking, this will eliminate it for 6 weeks. I am really looking forward to the results!

Its going to be fun!! I am going to keep track of my meals and beverages here... I did take pictures, weigh myself and measure myself yesterday so lets let the Paleo Challenge speak for itself eh?

WARMUP:
500m Row
2 Rounds
- 10 Spiderman
- 10 Shoulder Dislocates
- 10 Toes Through Rings
250m Row
2 X 9 Fundamentals
Lax Shoulder Mobility

WOD: "Diane"
21-15-9 for Time
- Deadlift (155 lbs)
- HSPU (two smallest black bands)
(My Time 7:17)

SKILL: 50 Burpees for Speed

DAY 1 - PALEO CHALLENGE
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Paleo Banana Bread Muffins
Lunch - Leftover Chicken Topped with Crispy Prosciutto
Afternoon Tea
Snack - Lara Bar
Dinner - Pork Chops and Balsamic Butternut Squash
Water throughout the day...

Sunday, January 8, 2012

Girl Power

January 8, 2012

THIS... makes me smile : )

Practice Makes Perfect

January 7, 2012

Oh man, if I had a dollar for every time I heard "Practice Makes Perfect" when I was growing up I would be rich!! The pisser is.. that its true.


Consistency is key... this goes of course for many more things in life than crossfit, but today, it really came to the surface with me at the gym. The major frustration? Why is it that I can completely understand something, the mechanics of it, how to "fix" it or, how to make it right, but cant actually DO it? Sometimes in life, it takes two people (or a group of people) to do or change something... but right now, its a battle with myself and my abilities.

The plus side. I understand that with accomplishment comes failure. That is nearly impossible to do something "perfect" the first time you do it. That you only get better with time. There are many sayings and I have heard them all, and have had to tell myself them all a million times... than WHY do I get so frustrated when I really have to apply them to something in my life? I know that I will only get better with practice, that if I dont succeed at first, keep at it, keep trying, I will get it...

In life, you are expected to fall on your face a few times. The idea is to surround yourself with people who support you, pick you up when you are on the ground, help you understand what you are doing wrong, what can help you get better and most of all, just be there for you... not only when you are frustrated/sad/irritated, but also when you finally succeed and glow with accomplishment!

Lucky for me, I have those people in my life.

Today, I had a fight with the pullup bar. I am determined to get that kipping pullup. Practice, practice, practice. I understand it, I know what I have to do to get it... I just have to make my body and mind work together. I fought and I fought. I tried and I tried... Support at the gym from K, A and Hubs... but, today is one of those days I had to walk away. Monday is my "goal" day for a kipping pullup. Maybe I will make it, maybe I wont. I cant say I didnt give it my all.

Life would be boring if everything was easy.

WARMUP:
500m Row
20 Spiderman
15 Hollow Rocks
10 Ring Rows
5 Burpees
2 X 9 Fundamentals
Hip Stretch on Rack (2 Min Each Leg)
Pigeon Stretch (2 Min Each Leg)

SKILL:
Kipping Pullup (45 Minutes)

Give it all you got...

January 6, 2012

One of my favorite comedic actors is Paul Rudd, and one of my favorite movies that he is in with Jason Segel (another favorite of mine) is "I Love You Man." In this movie Paul Rudd realizes, as he is getting married to a woman who has a lot of female friends, that he dosent have any male friends. So he goes on a mission to find some friends. Whats my point... well, through this process he consults with his brother (who is a personal trainer) to set him up with someone he knows to go on a "man date" with. This guy is one of the most annoying characters, but he has one of the best lines... at one point of the movie the annoying friend is training one of his clients and yells out "everything you got, everything you got."



Hubs and I constantly joke about this line and this character. But in reality, if you can look past the annoying voice and humor of his character in this hilarious movie... what he is saying is one of the most important "rules" I have in my life. Everything you got...

We have been watching the 2011 CF games (that aired again on January 1st and we DVRed them all)... these women and men are phenomenal. They have proven how giving it your all can get you to the top. One of the elite female athletes is Julie Foucher, she is a perfect example if the CF athlete that balances a career and crossfit that I admire so much. Last year she took a week of a medical school, where she studies biomedical engineering, to compete in the games. For me, it proves that I can continue to push myself in my career, take my exams, and still keep up with my CF workouts. If I continue to "give it all I got" in all aspects of my life, nothing is impossible.

Take a look at the things in your life. What do you want out of it, what is it missing, what can be altered. I made promises to myself years ago, and continue to make those promises with every goal that I set. I only owe it to MYSELF to give "everything I got" to achieve these goals, not fail at those promises and push myself to the limit. I cant give up, its not part of my makeup.

She can do it... so why couldnt I?

crossfitcle.com

Todays workout was one of those days where its mind over matter... where the "everything you got" mentality really sets in. "Barbara" is not an easy one. When you first look at the WOD written out with 3 minutes of rest built in after the completion of every round, the first instinct is to say that you dont want the rest. When in fact, the idea is to push as hard as you can through each round so that you only have to rest during the allotted time. This of course is way easier said than done.

K set a time limit (if we chose to use it) for 35 minutes. I told her that I didnt want to stop... I didnt really have to tell her that, she already knew I was going to finish all 5 rounds. Each round got progressively harder and each 3 minute rest seemed as if it got shorter each time. The pullups were by far the most brutal part, seeing as how I have a ongoing fight with those. I muscled through all 120 pullups, 150 pushups, 200 situps and 250 squats... the last round was the BEST with plenty of support from some of my favorite people!

WARMUP:
2 Rounds
- 20 Walking Lunges
- 10 Inchworms
- 10 Back Extensions
- 10 Grasshoppers
- Row 250
Work on Double Unders

WOD: "Barbara"
5 Rounds for Time
- 20 Pullups
- 30 Pushups
- 40 Sit Ups
- 50 Squats
*3 min of rest after each round
(My time 42:11)

Broke down like this...
Round 1 - 5:47
Rest - 7:47
Round 2 - 13:37 (5:50)
Rest - 16:37
Round 3 - 23:09 (6:32)
Rest - 26:09
Round 4 - 33:04 (6:55)
Rest - 36:04
Round 5 - 42:11 (6:07)