Wednesday, February 29, 2012

Grace...

February 27, 2012

When most people think of "Grace" they have an image in their head of something sweet and soft... perhaps a new baby (since Grace is a super popular baby name now)... or even Grace Kelley... beautiful, graceful...


BUT, ask any CrossFit athlete to tell you what they think of when they hear "Grace" and I guarantee you will hear a different answer. There is nothing soft and sweet that comes to mind at all! "Grace" is another benchmark WOD in the crossfit world. I happen to love the workout... right up my alley and I am able to challenge myself every time I do it. Its simple, its clear and its hard work for the entire WOD; 30 clean and jerks. Nothing fancy... no transition time, just 30 clean and jerks (womens weight is 95lbs).


Amazing "Grace" (aka "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." <--- how AWESOME is that!

So anyway, the last time I had a meeting with the lovely "Grace" my time was 5:41. When I saw that this was the WOD for today I knew I was going to crush it. At least that was the plan!! My lifts have gotten much stronger, much faster and my form has improved as well. This was going to be a good one. I was ready!

I felt stronger, I felt faster and I felt great... and at the end of just 3 minutes and 19 seconds... 2:22 less than my previous time I had completed all 30 reps!! I was pumped!!

This is one of the wonderful things about CrossFit. See... there are workouts that I dont enjoy (mostly because they include exercises that I am not really that good at) and there are workouts that I really enjoy a lot (something like today). Whatever the case, I always put my 100% on the line. I am always pushing my limit to get better at the things that need work. Its hard sometimes to put your ego aside and scale something to your ability or take a little longer because you dont really "have" to scale, but you just arent as fast without it. I cant imagine looking at a workout and thinking that I just dont want to do it... just because I dont like it. Challenge is my favorite part of the day.

I dont have to PR, I dont have to beat my score/time/weight... I know its not going to happen every time. I know the next time I meet Grace I wont drop 2:22 off my time, but I do know that I will give it everything I possibly can, just as I did today. Thats how you get better. Thats CrossFit.

WARMUP:
500m Row
3 Rounds
- 5 Pushups
- 10 Back Extensions
- 15 Hollow Rocks
2 X 9 Fundamentals
Shoulder Openers on Wall (2 Min)

WOD: "Grace"
30 Clean and Jerks for Time (95lbs)
(My Time 3:19 Rx) PR

SKILL/STRENGTH
Pullups 5-5-3-3-1-1
(Worked on linking kipping pullups)

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Sunday, February 26, 2012

Thunder Thighs!

February 26, 2012


I have Thunder Thighs...
and thats a compliment
because they are strong
and toned
and muscular
and though they are unwelcome
in the petite section
they are cheered on in marathons.
50 years from now
I'll bounce a grandchild on my thunder thighs
than go out for a run...
Just Do It...

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Burpee Marathon

February 25, 2012





Today was a HARD day at  CFW, but also a very fun day. A day that makes me so proud to be part of the CrossFit Wachusett Family. We had a good size and very respectable team competing in the 2012 CrossFit Opens and today was a day filled with burpees for the 12.1 WOD.

Upon arrival I was pretty excited, but at the same time a little worried that I was too much in my own head for the task of completing 7 minutes of burpees for the second time. I knew I was going to do it, and I knew I was going to give it my all, however there was a little piece of me that was scared to death that I was going to do worse than I did the last time. I also knew that when I did it on Thursday night I really pushed myself to do the best that I could do... so, if I hit my same score that would be ok too.

What a great sight... there was a group of us there to cheer each other on to push as hard as we could. All of us lined up to cheer on our coaches and fellow athletes as we all attacked the burpees 2 at a time... it was fantastic! Eventually it was time for me to go. KP and I decided to go together, both of our goals were to reach 100. We stood, got measured and were ready to go as the clocked beeped and the music blared. I went of the gate like a champ... which was my strategy... I however think this was a bad idea, in hindsight. I was too far in my own head and started to show, and even get a little nervous that I was going to run totally out of steam and not hit my last number let alone 100.

As the time was ticking I could hear everyone cheering... I was disappointed in myself because I just couldnt pick up any faster than I was going. I heard A (who was keeping my count) yell out 90 and I just knew I needed at least 5 more... Time ticked to 0 and I finished with 94 reps. Boy... was I deflated. At the same exact time super happy and totally jealous that KP reached and passed our goal with 102 reps!! She totally killed it!! I am so proud of her!!

I had to take some time to sit by myself, clearly everyone knew I was not happy with my performance. K came over and assured me that she knows I did my best and it was a perfectly acceptable score for the WOD. She knew I gave my 100% on Thursday night and it showed since I wasnt able to beat it. I understand that, but I would be lying if I said I wasnt a little upset at the fact that I watched everyone else ADD numbers to their score and I was one shy of tying it. I didnt want to be sour so I took everyone's advice and turned my attitude around, I know I gave it my all... 100 just wasnt in the cards and thats ok. It was time to cheer on the rest of my CF Family and suck it up. So thats what I did. I watched and cheered as Hubs, M, C and J all crushed 12.1. Take that burpees!

I am super excited for 12.2 and cant wait till Wednesday night when it is released! Looking forward to another fun filled Saturday at CFW next weekend as we take on our next challenge!!

Fantastic work to all who participated this weekend!!

WARMUP:
2 Rounds
- 10 Minutes Double Unders
- 20 Walking Lunges

WOD: 12.1
7 Minute AMRAP Burpees
(My Score = 95 reps)

SKILL/STRENGTH:
Push Press 3-3-3-3-3
95, 100, 105, 110, 115 <--- PR!!

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Friday, February 24, 2012

Torture?

February 24, 2012


Yep... I got home last night from my 7 minute Burpee WOD around 8:00pm, had dinner, went to bed and got up at 4:50am and headed right back to CrossFit Wachusett for my usual Friday WOD!! Is this torture? Absolutely NOT!! I love it!!

My legs are a little sore still, but I think its the last few days of workouts and not just the burpees. We have been doing a lot of KB swings and we did some squat cleans... yeah, its all just blending together!! Alas I was still excited for todays WOD.

Last night before doing 12.1 I worked my double unders for a while. I have decided to go back to square one with them. I was getting myself so frustrated that I couldnt stand it. I have been getting a lot of help on Thursday nights from R and last night was no different. I know what he (and K, and Hubs) are all going to say when I am working on them... but I just have to keep at it. I was able to (last night) go back to the double, single, double, single way... which is how I originally learned before I lost them. R had me trying to slow down my rope and jump and RELAX... which is hard for me to do. But... I was consistent... so that was key.

Going into todays 7 rounds, each involving 30 double unders... I didnt want to frustrate myself. I just decided to attempt them in the same way I knew how... double, single, double, single... only counting the doubles (so I could be Rx).  I knew that was going to take much less time than the time it would take to do them all one or two at a time with some MAJOR frustration in the middle of it! I got my rope and lined up my 75lb bar for the front squats and waited for the 3, 2, 1 go....

It was frustrating, but it was much much less frustrating than not getting any double unders, so I will take it! I feel like they went relatively quick and I banged out the front squats with no problem. The weight was pretty light so I knew it wouldnt be an issue. KP and I were neck and neck for the first round but girlfriend can bust out double unders like nobodys business!! I will get there just have to get my timing right. I am going in the right direction.

I am exhausted and am in need for a good nights sleep before tomorrow mornings attempt at 12.1 again. I am going to try my damndest to get at least 100 burpees in that 7 minutes, maybe working out in the morning on Saturday will make a difference... who knows... why guess... I will find out tomorrow!!

WARMUP:
3 Rounds
- Row 250m
- 10 Around the World
- 10 Ring Rows
- 10 Leg Swings
- 10 Deep Squats

WOD: "Shut In"
7 Rounds for Time
- 30 Double Unders
- 10 Front Squats (75lbs)
(My Time 14:22 Rx)

SKILL/STRENGTH:
Mobility

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What are the "Opens"

February 23, 2012

Ok ok... for the non-crossfit people... heres the explanation...

"The CrossFit Games are the world’s premier test to find the Fittest on Earth." It all started with the first Games in 2007 and has grown to be a HUGE event. Its not an "easy" journey to say the least! There are three steps, the "Open," the "Regional," and the "Games."

Anyone can sign up for the Open competition. This year there are over 60,000 athletes gunning for a spot in the regional. This is a 5 week process where every week a new WOD is posted. Each athlete has to complete the WOD and comply with the standards set (for example, if there are pushups in the WOD, they must be done to CF standards and if not, a "no rep" is given). The workouts either have to be done at a CF gym with an registered affiliate judging and keeping time/count or a video submission has to be made with the score. After completing the WOD the athlete goes on line, posts their score and their affiliate certifies that they did in fact do the WOD with them present. At that time they are ranked among the 60K competitors.

At the end of the 5 weeks the top competitors are invited to compete in the regional. This is a three day long "live" competition. The athletes compete at a set location amongst the other elite in their region and complete more WODs. Finally... the qualifiers (top 100) go to the "Games." They are being held in Carson California this July (these are what they have been airing on ESPN), and the top male and top female will be named "The Fittest on Earth."

As a side note, there is also a "Teams" competition going on through all this... all of the information if you want more than I have given here you can see it all at games.crossfit.com/about-the-games.


So, the whole world of CrossFit was impatiently waiting the posting of the first WOD of the Open at 8:00pm on February 22nd. Every athlete registered has to complete the WOD by 5:00pm (I think) the Sunday after it is posted. You can do the WOD as many times as you want and submit your best score. I too was biting my nails wondering what it was going to be... Would I have to struggle through double unders and pullups? Would it be pushups and deadlifts? How much weight? Could I do it?  Yeah... stressful... but again, all I have to do is my best.

I was out to dinner with a friend and at 8:01pm I was texted by Hubs to inform me that the WOD was posted. Much to the surprise of... well... everyone... the WOD is a 7 minute AMRAP of burpees... (you either love them or you hate them). When I got home we talked and decided that it would be smart to make our first attempt on Thursday night rather than have a skill session.

Tonight was the night and when I arrived at the gym I was... I guess a good word is, apprehensive. Typically I feel the best in the morning so as if the 12.1 WOD wasnt daunting enough, doing it at night is even more of a head game. Burpees are mostly mental and as long as you dont stop you are good. Thats what I kept telling myself at least! I needed to stay out of my head. Just do it!

Well, I "just did it" and I feel really good about it! I had a total score of 95. K was fantastic (as usual) trying to cheer me on as well as count my reps and judge to be sure I didnt have any no reps. When it was all over I was beat, my legs were on fire... but I was happy happy happy that I was done!! There were others at the gym cheering me (and Hubs, because he was doing it at the same time as me) on. There is nothing better than that! I officially completed my first Open WOD!!

I am going to give it a go again on Saturday to see if I can beat my score. I have a benchmark now and I am going to shoot for at least 100 next time! We shall see! Maybe there will be a little Saturday morning magic!

P.S. I still hate burpees...

WARMUP:
2 Rounds
- 20 Double Unders
- 10 Spidermans
- 10 Inchworms
- 20 Walking Lunges

WOD: 12.1
7 Minute AMRAP Burpees
(My Score = 95 reps)

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Oh Yay, Running!

February 22, 2012

I heard K say yesterday as she was talking to someone "oh, its going to be warm on Wednesday, I'm thinking an outside WOD." Right away I knew we would be running. Yes, I "ran" track in high school... and yes, I have done WOD's with running before, and yes, I did the Turkey Trot... but none of these things has changed my mind about running. I still do not enjoy it. I think the only thing that I "liked" is that it changes things up a bit, its nice to get outside, and its nice to do something other than rowing... but uggg, running.

What I have to remember is how far I have come. The first few weeks of CF when I had to run a 400 it was horrible! Now I just do it without thinking about it. Like I said, I dont "like" it, but I dont dread it and I dont question it, it will make me better. I know in the long run, (hehehe, no pun intended) its "me against myself."


Crossfit has made me learn to be patient (ok, so I am working on this still, but I have come pretty far with it). I trust the programming and I know that what K and M put together for WOD's and skill/strength sessions are going to work. Why not trust them with the results that I have already seen for myself.

In reality, all I have to do is continue what it is that I am doing. Push hard, work hard, never give up and believe in myself. There is plenty of competition in CrossFit, in fact, we are about to embark on the CrossFit Opens, the largest competition ever (right now there are 60,000 people registered to compete), but really every day is competition with myself. The decisions I make with my food intake in conjunction with my exercise is up to me. Thats what keeps me going. I like the challenge.

Todays WOD was a struggle for me. The running was the start of it, but the pullups were killer. For some reason I was sluggish on them today. I felt like my body weighed so much more than usual. I believe it was from the KB Swings on Saturday... but I just wouldnt give up, I wouldnt let the clock beat me... it never stops ticking so I have to keep pushing. All three rounds were a challenge... BUT, my running was better than I expected. The next time my feet hit the pavement for a run it will be better than the last and thats all I can expect from myself.

WARMUP:
Row 500
3 Rounds
- 10 Grasshoppers
- 10 Pushups
- 10 Back Extensions
- 10 Air Squats
Row 500
2 Minute Couch Stretch

WOD: "Helen"
3 Rounds for Time
- 400m Run
- 21 KB Swings (1pd)
- 12 Pullups
(My Time 14:30 Rx)

SKILL/STRENGTH:
3 Rounds
- 15 GHD Situps
- 15 Rollouts
- 15 Hollow Rocks

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Tuesday, February 21, 2012

Always TRY...

February 21, 2012


"I cant"
"Maybe Later"
"I didnt sleep enough last night"
"I didnt eat enough this morning"
"Its too heavy"
"Its going to take to long"
"It hurts"

Did I miss any?

Excuses. We have all used them, we have all said them... and sadly we have all been victim of them. The same saying keeps coming back to me full circle through my writing. "You can not fail unless you try." Failure is healthy, failure teaches us what we need to do to improve, failure makes us better in the end. We are humbled by it, we are strengthened by it and we become better people with it. So why are "we" programmed to be scared of it?

I dont have an answer to that. Maybe we are suppose to be scared of it and thats what makes it so thrilling and exciting when the attempt becomes a success not a failure... I have no idea. Its hard to apply the "dont be afraid to fail" motto to everything in life, but really, shouldnt we approach most things in life with this thought process?  Personally, I think the more comfortable I am with the "failing" option certainly depends on what the consequence for failing is... for example, when I went for my job interview I was looking for a new place to work, I wasnt losing my job, I wanted to get out. The confidence that I exuded in my interview was clear, I was not afraid, if I "failed" and didnt get the job... my life wouldnt have changed. The consequence would be that I had to just keep going as it was. Albeit it wasnt what I wanted, but I wouldnt have ever known if I was going to get the job if I didnt go for it and give it my all at the interview.

The same can be applied to CrossFit (or any type of training for that matter). I approach every WOD thinking, "I can do this." You have to have a positive attitude or it wont work. You have to understand that "failure" is not really an option... and thats not because you cant "fail" at something, its because with every failure you become stronger. As long as you try, as long as you give it all you got, than failure is impossible.

Today after the WOD the skill was pistols. When K first showed me pistols I used a med ball under my butt and would keep my heel on the ground for stability. This... is a pistol:


The idea is to keep your heel (of the raised leg) off the ground, squat with one leg to below 90 and than get back up... again without touching your heel to the ground. Fun hua...

Well since the get go I never actually tried to do a pistol without assistance from my heel, or the wall, or a ring... and I always used the ball. This morning K clearly posted on the board that if we had a pistol to work on them and if we didnt than we were to attempt them with as little assistance as possible. At that time I realized that every time I have done pistols in the warmup or anything... that I just go right for the ball, plant my heel on the ground and do them... I never even TRIED to do them without.

Today was the day... and guess what my friends. This girl... right here... 3 sets of 10 totally unassisted pistols.

Hmm.... I guess what they say is true.

WARMUP:
Jump Rope Circuit 2X
- 10 Singles
- 10 Each Leg
- 10 Side to Side
- 10 Front to Back
- 10 Crossover
- 10 Double Unders
2 X 9 Fundamentals
2 Min Upright Squat Sit @ Rack

WOD: "Elizabeth"
21-15-9 for Time
- Squat Clean (95lbs)
- Ring Dips (small blue band)
(My Time 10:39)
SKILL/STRENGTH:
Pistols 3 X 10

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Two of my Favorite Things...

February 21, 2012

Well, its another Monday holiday. Its nice to work for a company that actually gives more than Christmas and Thanksgiving off! We were closed today, so even though I took some work home I was looking forward to a day off and a 4 day week to follow. I still (no shock here) was signed up and ready to go for the 5:30am session at the gym. I had talked to T previously and he was still heading in for 5:30am as well... and we had a little "project" planned for after the WOD.

We arrived and J joined us. We all talked with K about our "post paleo hangover" which was actually more from the overdose on food than it was on beer (though the beers didnt help with the situation). As I started warming up I could feel Saturdays workout coming back to bite me in the ass. Literally... my hamstrings, glutes and quads were killing. How was I going to do MORE kettle bell swings for todays WOD? Not sure. All I could do was warm up a lot and stretch really really well.

I was feeling ok at the start of the WOD, the first row was pretty hard. I wanted to keep up as close as I could with T and J. We all stepped off the rowers at the same time, this is progress for me, as T is a really fast rower! They finished the KB swings before me and headed to the AB Mats... I heard K yell "catch up with the boys, they arent that far ahead of you." At that point I kicked it into high gear and was the first one back on the rower! I just kept in mind that it was a short WOD, I could rest at the end and that I didnt want to stop... I finished in 11:44! Felt great to me!!

After the WOD it was time for the "Crossfit Wachusett Design Build Construction" crew (aka T and I) to get started!! We had our shakes and than took out the power tools!! The next thing you know, the front desk at CFW was taken apart and reassembled as a smaller and more efficient desk for the gym. Its amazing how much more space there is now on that side of the gym! So... in just a few hours WOD #2 was complete!!





After the "renovation" I decided that since I was at the gym... had already had my coffee and some protein, that I would get in another skill session! I worked on double undies for a few... than it was time for the "fun" stuff. I did a "Death by Cleans" WOD... for 10 minutes. I used a light weight (95lbs) so I was able to get them all in. I love that stuff!!

Finally it was time to go home. K, A and Myself walked out together... it was beautiful out! Nice day for a day off. I got home and since I already had the "bug" in me from working on the desk... I couldnt stop thinking about what project I could tackle at the house. Well, I finally put that can of paint we bought well over a year ago to paint the kitchen with to good use. And... my kitchen is painted. Not really a "restful" day off... but I did exactly what I wanted to do.

Why waste a good day?

WARMUP:
2 Rounds
- 20 Walking Lunges
- 10 Inchworms
- 10 Shoulder Dislocates
- 5 Pullups
2 X 9 Fundamentals
Lat Band Stretch

WOD: "Electric Feel"
3 Rounds for Time
- 500m Row
- 15 KB Swings (1pb)
- 30 Abmat Situps
(My Time 11:44 Rx)

SKILL/STRENGTH:
OH Press 5-5-5
75, 80, 85

SECOND SKILL/STRENGTH
- Double Unders
- Death by Cleans (95lbs)

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Sunday, February 19, 2012

Your Right...

February 19, 2012

Show Stopper

February 18, 2012

The WOD on Thursday was titled "Show Stopper." I was in on Thursday night for my skill session and while I was there I had the pleasure of watching some of my fellow CFWers push through what looked to be a pretty intense workout... I actually made a comment to P while I was there, she was also skilling, "that does not look very fun at all!"

I decided after giving it a little thought, that I wanted to do that WOD as my Saturday WOD, rather than a skill session. I really enjoy my skill sessions, but there was something in me that really wanted to do that one and when I talked to Hubs he felt the same. It sort of put itself out there as a challenge, it involved KB swings, toes to bar and wall balls... all things I should be working on anyway. There we had it, we were going to attack it this morning.

I will not lie, this was a hard one. Typically we see 21-15-9 as the ladder for WODs, this one was a 21-18-15-12-9-6-3... my main goal, do as many things as I could unbroken and get every single toes to bar Rx. I didnt have a time goal... I just wanted to give it my all. I worked on toes to bar on Thursday night so I was ready!! After talking to some others who already did it I kinda figured that the hardest part was going to be getting past the 15's.

It was certainly hard... but both hubs and I just kept pushing and pushing. A few others had "Fran-ed" at the same time as us, so they of course were done long before us. It was pretty fun to have so many people watching and cheering. I did all 7 sets of KB swings unbroken, and did the best I could to take small breaks on the wall balls. Every time I let go of the bar on the toes to bar I would hear K yell, "get right back up there..." so.... thats what I did! Eventually I was on the 9's... than the 6's... and finally the 3's and heard everyone start to yell "get under 20 minutes!" I had no idea what the time was at that point so I just went into 5th gear and got er done. Oh... in under 20 minutes... 19:59!!

I continued to cheer on Hubs till he was done and we could breathe easy together!! We did it!! It was a great start to the rest of the day!! Had a massage in the afternoon, where the masseuse said "wow, you have a lot of tension in your shoulders..." but damn, did it feel good!! Finally we closed off the day with our Post-Paleo Challenge gathering. Pizza and beer for everyone!! Yep, we are lucky to have such a fantastic CrossFit Family!!


WARMUP:
2 Rounds
- 250m Row
- 10 Walking Sampson
- 10 Grasshopper
- 10 Abmat Situps
2 X Burgerner
2 Minute Couch Stretch
2 Minute Pigeon Stretch

WOD: "Show Stopper" for Time
21-18-15-12-9-6-2
- KB Swings (1pb)
- Wall Balls (14lbs)
- Toes to Bar
 (My Time 19:59 Rx)

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Closer...

February 17, 2012



 Isnt that the truth!!

That saying can be applied to so many stages of life... for so many reasons. When I think about my life and the way I choose to lead it, I am constantly striving for the best. I guess some people could consider this a fault, depends on the way you look at it. Its not like I am constantly downplaying my strengths or thinking I am not good enough, its more about goal setting and motivation that pushes me in that direction. Pretty sure it was Tom Hanks in League of the Their Own that said "Anything worth doing is worth doing it right."

In a CrossFit box this simple statement "I may not be there yet, but I am closer than I was yesterday" should be plastered all over the walls. The first step is making he change and getting in there for the intro workouts. If you make that step you are already ahead of the game. That's where it all starts, but than it gets in your head in your blood and in your dreams. As a competitor, its natural to want to be the best, have the fastest times, the strongest lifts, the most reps... but every good honest competitor knows that that takes time. You see some "naturals" who join up and excel right off the bat, but dont be fooled... EVERYONE has to start somewhere and EVERYONE has weaknesses.

I understand not everyone in into CrossFit for the competition and thats ok, you dont have to be. There are plenty of other benefits to the wide world of CrossFit. I however have been bit by the "bug" and love the thrill of setting a goal and hitting it, beating my last time and pushing myself to the limits. The best feeling in the world is having other CrossFit athletes cheering you during a WOD on and nothing beats the high fives, "great jobs" and compliments that fly around after time is up or everyone is complete. How many competitive sports do you see that the competitors finish their even take two breaths and start right in on cheering on the others who are still working.... none. 

Today is a big day... not only is it the last day of the Paleo Challenge, but I also got to give "Randy" another shot as the WOD. So what did 6 weeks of a pretty strict (with a few slip ups) paleo diet do for me? Well, first off, it took 37 seconds off my Fran time. That alone is exciting. Physical weight wise, I didnt really budge I lost 1.6 lbs, but that really could be because when I weighed myself at the beginning I was retaining a little water or something. The weight I am now is the same weight I was two weeks before the challenge, but it is what it is, I am really less and less concerned with my weight every day. I can however see major changes in my body and muscle definition. I lost a total of 3 inches... thats an inch off my tummy, an inch off my hips and a half an inch off both thighs. Pretty exciting!! Just goes to show anyone who is "addicted" to the scale... lay off, get a measuring tape and track your progress that way.

Finally lets talk about "Randy." Ohhhh Randy.... how did that ass kicking feel? Last time we met back in October my time was 7:48 Rx. To my own surprise I took 2:17 off my time and completed it in 5:31 Rx!! I was pumped... I cant wait to see what tomorrow brings!! However... I know I am not where I want to be yet, but I am closer than I was yesterday...

Looking forward to a great weekend and a Monday Holiday!!

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 Air Squats
- 10 Shoulder Dislocates
2 X Burgerner Warmup

WOD: "Randy" for Time
- 75 Snatches (55lbs)
(My Time 5:31 Rx)

SKILL/STRENGTH:
100 Abmat Situps

WEEK 6, DAY 5: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Balsamic Pot Roast
Afternoon Snack - Banana Muffin, Dried Fruit
Afternoon Tea
Dinner - Leftover Pot Balsamic Roast

Friday, February 17, 2012

Velociraptor?

February 17, 2012

Had a great night a CF again tonight. Its such a different environment at night and I really enjoy the change up one night a week. I will admit, now that I have done it a few times, I like it more than I thought I would. Having said that, I am still totally hooked on the 5:30am schedule and I dont think I could go every day after work. Not only do I really enjoy getting my WOD-on in the morning before work... but I never know if I am going to have to work late and would be totally heart broken if I missed a workout for something like that when I could have just gone in the morning.

So its been working out doing a skill day once a week. Its great too because R is there, Hubs is there AND K is there, so when I need help or a little extra guidance there are lots of different coaching cues, and you never know what is going to work.

Tonight I decided to do "Death by Toes to Bar." Sounds lovely no?! I was really excited with my progress with these!! I am able to kip them, which is great... AND I got all the way up to 8 in a row before I had to drop in the middle of them. R was huge in helping to push me along in the last two sets of these. What it is, is a 10 minute WOD... the first minute you do 1 rep, the 2nd minute you do 2 reps and so on... until you are doing 10 reps. The goal is to get all the reps within the minute. At the beginning, they seem "easy" because you do one rep and wait 55 seconds for the next, but by the time you get to 8, 9 and 10 there is much less rest and a lot more work. K advised that I use this method, or a TABATA method when I work on my skills so that I have a goal. I really like it and its working well.

I also use the same method for pushups again tonight... I set up the pushup regulations with weights and an abmat and went to work. Last time the 1, 2, 3 reps method was "easy" so K told me next time to shoot for 2, 4, 6, 8, and so on until I get "stuck." At that point I stay where I am and do the rest of the sets. I was able to get up to 12 reps... than the next set I got out 8. At that point I hung at 8 for the rest of the 10 minutes. I felt good... but my arms were totally shot.

Finally... I worked on the dreaded double under... I worked and I worked... Got tips from R, got tips from K, changed my rope... why oh why can I do 40 on one day... and 2 on the next?

Apparently, I turn into a jump roping velociraptor when I do double unders...

Much love guys... thanks :)

Its all about timing. I get excited, I speed up... I use to much arm, I dont use enough arm, I dont jump high enough.... and now.... I am a dinosaur... hahaha!!  I will keep working at them, I know I can do it!!

SKILL:
20 Minutes Double Under Practice
"Death by Toes to Bar" 10 Min
5 Sets of 3 Kipping (linked together) pullups
"Death by Pushups" 10 Min
20 Minutes Double Under Practice

WEEK 6, DAY 4: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Steak and Brussel Sprouts
Afternoon Snack - Banana Muffin with Almond Butter
Afternoon Tea
Dinner - Crock Pot Balsamic Roast

Wednesday, February 15, 2012

Make way for the Hurricane!

February 15, 2012

This...


... is a hurricane. This particular picture was taken in September of 1996 of the 6th named storm and 5th hurricane of the season. "She" developed from a tropical wave near Cape Verde on August 23rd. After going parallel to the Bahamas "She" made landfall in North Carolina on September 6th. "She" was a Category 3 storm with 120mph winds that resulted in coastal flooding, damaged cars, 63,000 without power, 27 fatalities and $3.2 in damage....

Her name you ask? FRAN.

Gregg Glassman (you know who he is right?), is quoted in this article saying "if a hurricane that wrecks havoc on a whole town can be Fran, so can a workout." In fact... the more recent of the "nasty girl" WOD's are named for the Elite CF Athletes, but the originals are named for hurricanes (fitting no?). So anyway... Glassman developed Fran as one of the "original benchmark" WODs.

Fran is known by all CF athletes... most "meet" her pretty soon after starting CrossFit. I had my first encounter back in September. It was our first WOD in the new gym. A few months went by and there I was, faced with Fran again on January 16th. I cant say I didnt have a "down" moment when I finished that day because I was 26 seconds slower than my first time... what K reminded me of, is that the first time I did it I had the massive black band for my pullups and this time I was down to the lightest green band. So I did cheer up a bit. What I was unaware of (somewhat) was the fact that Fran was going to come get me again just 6 weeks later as the "paleo challenge WOD."

This morning was the day... the goal, to beat my last time. The situation, we had to set up the exact same parameters that we had 6 weeks ago to see how well we improved through the challenge. The small green band and I had a date with the pullup bar... not looking forward to that. I havent figured out how to kip with the band so it threw me for a total loop. For some reason I was nervous and queasy even before the clock started, I really wanted to do well and I really wanted to beat my time.

I feel like I really improved on my thrusters, did the first 21 unbroken and felt great... it was the pullups that slowed me down again. I was pushing to keep my hands on the bar and keep going through the pullups, I know its in my head. I had a really tough time with them... but I kept going. I so badly wanted to be able to fly through them... however, I dont want to focus on the negative.

After just 6:54 I was done. Yep, took 37 seconds off my time. What did I learn... even though I have started to do kipping pullups, I have to work on my dead hang pullups, that was not a good feeling. BUT... I know I did well, I know I pushed myself, and I know the next time I will do even better.

Look out FRAN... we are all coming to get you!!


Another good note... I got to do my favorite lift today. My weight hasnt changed at all since starting the Paleo Challenge. I know I have changed "shape" so maybe that means I have lost some fat and gained some muscle. There is certainly a change in my muscle tone. Doing deadlifts make me feel great. This morning was no different. I was able to increase my 2 minute AMRAP max by 3 reps... which I felt was pretty good since I started at 28!

All in all, it was a good day at CFW, I am looking forward to sleeping in a bit tomorrow and hanging with the night crew tomorrow night for some skill work!

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

WOD: "Fran"
21-15-9 for Time
- Thrusters 65lbs
- Pullups (small green band)
(My Time 6:54)

SKILL/STRENGTH
Bodyweight Deadlifts AMRAP 2 Minutes
166lbs - 31 Reps

WEEK 6, DAY 3: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Crock Pot Chicken with Spaghetti Squash
Afternoon Tea
Snack - Lara Bar
Dinner - Salad with Steak and Oil and Vinegar

Tuesday, February 14, 2012

A Poem for V-Day

February 14, 2012

Dear Crossfit,

You are the burn to my hamstrings, the ache in my back,
But somehow I can never allow myself to slack.
Youre the reason my alarm goes off at 4 every day,
Thats when the 5:30am crew comes out to play!

Your warmups make me hot, your WODS makes me sweat.
Even when "Murphs" on the board I dont fret.
Whether with Annie, Christina, Grace or Nicole,
I will never stop... even after my goals.

I love your wall balls, burpees and kettle bell swings,
I might even love doing toes through rings.
Sometimes its an AMRAP and sometimes for time,
sometimes they even involve rope climbs.

Each time I chalk up my hands and tie my shoes
I know you are behind me, I have nothing to lose.
When I am with you I feel so fast and strong,
you make me feel like I could do no wrong.

At the end of the WOD we post on the board,
and later we see how everyone scored.
Whether its strength, endurance, on mats or cement,
I will always give you one hundred percent!!

Happy Valentines Day CrossFit <3


WARMUP:
3 Rounds
- 20 Walking Lunges
- 10 Toy Soldiers
- 10 Around the Worlds
- 5 Pullups
2 Minute Squat Sit at Rack

WOD: "Fight Gone Worse"
1 minute at each station, 3 rounds, 1 min rest between rounds
score is total number of reps at end of all three rounds
- Calorie Row
- Clean (65lbs)
- GHD Situps
- Burpees
- Ring Dips (small blue band)
(My total 214 reps)

SKILL/STRENGTH:
Max number of double unders X 3 Rounds
16-8-10

WEEK 6, 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
Afternoon Snack - Lara Bar
Dinner - Crock Pot Chicken with Sauce, Mushrooms, Onion and Spaghetti Squash

Saving My Life...

February 13, 2012

... one WOD at at time.


This statement is so true... and so often I get asked the question (especially during the paleo challenge)... "when are you doing this until." Not to mention the infamous "you dont need to lose any more weight," and dont forget the "I could never do that." What people dont understand is that this is not a temporary solution. I have decided to make a lifestyle change with the objective of adding years to my life, quality years.

Over the years I have tried many different styles of working out. They never "stuck" they never appeared to work... or maybe they just didnt work fast enough for me that I going discouraged and gave up. But one thing is for sure, no matter what the workout was, I would do it for 2 weeks and feel the same every day. Yeah sure I might have been a little sore if I added weight that day... or I may be a little more pumped up for a workout because I had a bad day or something, but it was always the same. I finished the workout, packed up my stuff and went on with my day. The first 2 weeks were great... I would get further into it, get bored... start to slack, be afraid to add weight... and the next thing I know I am back where I started... making excuses not to go to the gym.

Today, now, the last six months have been anything but boring. I cant wait to see what the next day is going to bring, what the next challenge is and how fast I can reach a new PR or beat my last time. Its a contagious attitude in a CrossFit box. I have not missed a scheduled workout day in the last 6 months and I have no intentions of doing so in the future. I am not doing this to "lose weight" or "get skinny..." I am doing this so that I dont "get skinny..." how about that!! I am doing this so when I look into the mirror I can know that I worked hard to add years back to my life that were drowning in my own sadness that I let my body go. Check out THIS article!! Love it!!

I think the misconception about "bragging" and "trying to impress" comes from how much "we" as crossfitters talk about crossfit. Yes, its true... you put more than two crossfitters in a room together with a third that dosent crossfit... more often than not, the third will be bored to tears of the crossfit conversation. You get 10-15 crossfitters in the same room.... FORGET IT! All crossfit talk, all the time. Why?? Well we are proud, we are excited and we all love to share in eachothers accomplishments.

I think the most aggravating statement is "I could never do that." First and foremost... the reason why "you" could never do this... well thats because you already told yourself you couldnt. Enough said.

The "when does it end" comment... well... never. At least thats my plan. This is my life, this is the lifestlye that I live. No, I dont miss the things I "cant have." No, I am not going to "never have pizza again." Yes, I love getting up at 4:00 in the morning. Yes, I love sweating my ass off and laying on the floor trying to catch my breath after a WOD. Yes, I love my callouses... and most of all... YES, I AM HAPPY.

WARMUP:
2 Rounds
- Row 250m
- 10 Shoulder Dislocates
- 10 Abmat Situps
- 10 Spiderman
2 X 9 Fundamentals
2 Minute Pigeon Stretch

WOD: "Ceaseless"
12 Minute AMRAP
- 15 Box Jumps (20")
- 15 HR Pushups
( 7 Rounds + 2 Rx)

SKILL/STRENGTH:
Thrusters 3-3-3-3
85, 95, 105, 115

WEEK 6, 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 and Banana Muffin
Afternoon Snack - Lara Bar
Dinner - Apple and Onion Pork Chops

Sunday, February 12, 2012

Never Settle

February 12, 2012


WEEK 5, DAY 7: Paleo Challenge
Morning Coffee Black
Breakfast - 3 Eggs with Tomato and Butternut Squash and Bacon
Morning Coffee Black
Lunch - Leftover Butternut Squash Lasagna
Snack - Paleo Banana Bread Muffin

Bumblebees and Racehorses

February 11, 2012

Hubs handed me an article... its from the CrossFit Journal by Ben Bergeron and is titled "Think Like a Bumblebee, Train Like a Racehorse." Somehow seems like these types of things come into my life right when I need them most. We are training for the opens so every day I am thinking about how I can get better, how I can improve and what skills I need work on most. Saturdays are either a makeup WOD day or a skill day for me typically and since I have a tendency to put off the skills I need to work on, I really wanted to go in there and work on them some more. I have had some good progress the last few weeks.

Back to the article, what does it mean? Well... they compare CrossFit athletes to bumblebees and racehorses... isnt that obvious?


The bumblebee... the worker... defying all odds to fly. The mass of its body shouldn't be able to be carried by its tiny wings. However, it does. It works, it keeps going it never gives up.

The racehorse... the athlete... they know they are athletes and train like athletes. They get nervous before competitions and they train hard between them. They take direction, do what they are told and stick to the training program that is given to them by their coach.

Plain and simple, I have the right coaching, I am a strong athlete, if I follow the program they give me, trust them, trust myself and believe I am capable of anything... I am a step above the rest!

WARMUP:
Jump Rope Circuit 2X
- 10 Singles
- 10 Each Leg
- 10 Side to Side
- 10 Front to Back
- 10 Crossover
- 10 Double Unders

SKILL:
Double Under Progression 5-7-9-11
TABATA Hand Stand Pushups
10 Min HR Pushup Progression WOD
Double Under Progression 5-7-9-11

WEEK 5, DAY 6: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Coffee Black
Morning Snack - 3 Eggs and Bacon
Lunch - Butternut Squash Lasagna
Dinner - Jalapeno and Garlic Burger and Carrot Fries

Beautiful People

February 10, 2012


There have been times in my life where I thought that my life couldnt get any worse. I have been through some things in my 31 years that most people go a lifetime without (and should go a lifetime without). When my life was at its lowest I couldnt imagine continuing on... I had no idea what my life would be like and how changes would affect me. Rather than taking that internally as a poison, I decided to embrace my life and use every negative as a positive. I have done my best to use the hurt, the pain, the sorrow into making me stronger and more passionate and its given me a new outlook on life. When bad things happen I do my best to really stand tall and be strong. Sometimes that works, and sometimes it doesnt... just like everything else...

I look at my life now and know that even if I told you all the things I have been through you may not believe me when I say that I am one of the luckiest women alive. I have been blessed to have people in my live who have the same values and morals as me. My parents, as I have said before are the two most influential people in my life. The relationship I have with them is indescribable. My husband, my brother,  my friends, my family... they all stand by me when I need someone to lean on or talk to... or when I have a weak moment and I can not thank thank them all enough for that.

I love the fact that I know the people I have in my life are all important for their own reasons... when I have something I need to talk about I know which person to call. I love that I have growing relationships, old relationships, rekindled relationships... and all of them grow with every conversation, with every piece of advice and with every hug, laugh, smile and tear. I am blessed with beautiful people.

That was all pretty deep for a Friday but I had the BEST night with my brother Eric tonight. I love you, I look up to you, I am so thankful for our relationship and I am so thankful that I am in this life with you. You are my inspiration.

WARMUP:
Row 500m
3 Rounds
- 10 Ring Rows
- 10 Walking Lunges
- 10 Spiderman
- 10 Inchworms
Row 500m
Squat Sit 3 Min at Rack

WOD: "Screed"
10 Minute AMRAP
- 10 Deadlifts (135)
- 10 Bar Facing Burpees
(6 Rounds + 4 Rx)

SKILL/STRENGTH:
Core Circuit - 3 Rounds
- 20 GHDs
- 20 Back Extensions
- 20 Toes Through Rings

WEEK 5, DAY 5: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Crock Pot Balsamic Roast 
Afternoon Snack - Banana Bread Muffin
Dinner - Lettuce, portabella mushrooms, eggplant, steak with oil and vinegar

Change Up

February 9, 2012

Last week I decided that I was going to start going to work some skills on Thursdays... today I decided to really change things up and go at night rather than the morning. Wow... what a difference. In so many ways. First off I was still able to get a little extra sleep in the morning which was nice. One day a week its nice to be able to sleep till 6:30. I was able to get up, take my time, have a little longer shower and take clothes out of my closet to get ready for work rather than my gym bag. The oddity was packing my gym bag the night before with workout clothes... rather than my work clothes!

I was at work all day thinking about the gym. I was actually starting to get a little concerned about my energy level towards the end of the day wondering if I was going to be able to get through a skill set when I got there. I hear 100 times a day "I could NEVER work out that early" which always makes me laugh, because more often than not whoever is saying it have never tried it... and honestly, it works for me, so thats what I do. Not to mention, one of the most common excuses for not working out is that there is no time to work out, well... I want it, I have to make time for it. The time I make for it is at 5:30am, and there you have it. If its for you, its for you... if not, thats fine too.

As I was saying, I was worried about my energy level... but when 5:00 rolled around I ran out the door from work. I never know if I am going to be working late, so doing this every day wont work... but once I week I think I can get away with. I headed right to the gym and when I pulled up I was so surprised to see how many cars were there! It was great. I went in, washed my face (because who wants to work out in makeup) and was ready to go. I was surprised at how quickly I gained strength and energy and was more than excited for my skills.

The energy is different at night of course than it is in the morning. I think for me it was so different because I dont typically see those who were there at night, it was great to see what goes on and I plan to do this again next week. K handed me a list of "coach approved" skill day exercises for me. This is really going to help me. She understands what I need to work on and what will benefit me the most, so I am all for it. I like being told what I should be doing... leaves the thinking out of it for me... even if they are the things that I suck at!

I had a lot of help from R in getting my double unders. I was extremely excited to get 40 in a row!! I kept working on them and am definitly getting more comfortable with them. Hubs was there as well so we did two progression WODs together, on with pullups and one with pushups. Both were 10 minute workouts, 1 rep the first minute, 2 the second, 3 the third and so on... for all 10 minutes. The funny thing, I did these pullup and pushup progression WOD's 6 months ago... yikes, they were both brutal back than!! At that point I was using the large black pullup band and doing pushups from my knees... today I am kipping and using proper chest to floor pushup form... Love it!

The change was good... I cant wait to do it again next week!!


WARMUP:
Jump Rope Circuit 2X
- 10 Singles
- 10 Each Leg
- 10 Side to Side
- 10 Front to Back
- 10 Crossover
- 10 Double Unders
2 X 9 Burgner
 
SKILL:
Double Unders 20 Minutes
10 Min Pullup Progression WOD
10 Min Pushup Progression WOD
Double Unders 15 Minutes

WEEK 5, DAY 4: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Flank Steak and Brussel Sprouts
Afternoon Snack - Lara Bar
Afternoon Tea
Dinner - Crock Pot Balsamic Roast

Happy Six Months!!

February 8, 2012

Its hard to believe (and somehow at the same time it flew by) that just a mere 6 months ago Hubs and I arrived at the old garage for our first time, met K for the first time and were introduced to our first CrossFit WOD. I looked back into my journal to see what it was we did that day. I wasnt blogging yet.. it was a 21-15-9 of wall balls, burpees and abmat situps... and it took me 14:24. I wish I blogged about that workout, but I know I can remember pretty much feeling like I was going to die at the end of those 14 1/2 minutes!

Somehow, I was absolutely hooked from that second on. The adrenalin, the feeling of finishing, the push by K to keep going, the anticipation of the next workout... and really, the challenge, had me ready for more. Here I am 184 days later, not only 22lbs and many many inches later, but in the best shape of my life still ready for tomorrow, still anticipating the next WOD and still pushing to be better every single day.

My friend posted THIS blog post on his FB page. Its the 20 step story of a typical CFer. The first step is hearing about CF from someone who is annoying and obsessed... at the end, actually the 21st step... is realizing that you have in fact become that annoying obsessed person. Through the rest of the steps, among other things, the person might remain skeptical, but eventually joins a box, starts talking the "lingo,"  attends events, lifts weights heavier than their own body weight... and so on. I have pretty much documented everything that the author talks about through writing this... hmm, proof is in the pudding so they say!!

I dont think I need to actually say it again, but I will, I havent been this happy with myself in a long time. I have come very far, physically, mentally and emotionally over the last 6 months. Writing has made things a lot clearer for me and allowed me to have an outlet for my feelings... If I have inspired just one person to get up off the couch, even if its not for CrossFit I am happy. I am glad I have this documentation of my "journy" (heheh theres that word again Hubs) so I can always look back and know where I started. There is along road ahead of me, it has only just begun.

With that... Happy Six Months for me and CrossFit Wachusett!! Thank you for helping me change my life!!


WARMUP:
2 Rounds
- 10 Grasshoppers
- 10 Pushups
- 10 Around the Worlds
- 10 GHDs
2 X 9 Fundamentals
Pigeon Stretch 2 Min Each Leg

WOD: "The Decendent" for Time
Decending Row/Clean/Jerk
Row 500, 400, 300, 200, 100
Clean (95) 5, 4, 3, 2, 1
Jerk (95) 5, 4, 3, 2, 1
(My Time 10:01)

SKILL/STRENGTH:
Pullups 3-3-3-1-1
*Worked on Kipping!*

WEEK 5, DAY 3: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Crock Pot Chicken with Sauce, Mushrooms, Onion and Spaghetti Squash
Afternoon Snack - Lara Bar
Afternoon Tea
Dinner - Flank Steak and Brussel Sprouts

Ego

February 7, 2012

Ego [ee-goh]
noun, plural e-gos
1. the "I" or self of any person; a person as thinking, feeling and willing, and distinguishing itself from the selves of others and from objects of its thought.
2. Psychoanalysis. the part of the psychic apparatus that experiences and reacts to the outside world and this mediates between the primitive drives of the if and the demands of the social and physical environment.
3. egotism; conceit; self-importance
4. self esteem or self image; feelings.



This sign is PERFECT for any CrossFit box, and really should be thought about before every workout. Its message is the point I have been trying to get across to myself (and through this blog) all along. Sometimes its harder to digest than others, sometimes it only feels natural to be upset if you dont finish "first" or at the top of the list. As an athlete you always have to remember to just put your best foot forward, push as hard as you can and be damn proud that you have accomplished what you set out to do.

In life your ego will only get you so far and the same is true for CrossFit. You learn very quickly how important practice and consistency is. One of the best parts of CrossFit is that there is always something you can do better. There is always improvement... so whether you are just starting up, or have been doing it for years when you reach a goal, there is always another to be set.

When I started, my best friend was that big black band to assist me with my pullups... as time progressed I "graduated" to smaller and smaller bands and now I am kipping!! Thats not the end of the line, my kipping will progress, my timing will get better, I will get faster... see how this works yet? The same holds true for my double unders which will only get better in time... I just have to learn to understand that with every day comes a new challenge... as long as I "give it a solid effort" I have nothing to be shameful of.

As I said, I needed this one today. The WOD was filled chock full of my "ego-crushing" exercises... double unders, pushups, dips, pullups... my nightmare!! I pressed on and faced the WOD as hard as I could. I made sure to attempt every single one of those double unders. I kipped all 15 pullups... and as hard as they were I held my form trough all of the pushups. I held my head high and knew regardless of time, I did it.

WARMUP: 
3 Rounds
- 20 Walking Lunges
- 15 Hollow Rocks
- 10 Med Ball Cleans
- 5 Inchworms
2 Min Spiderman (each leg)

WOD: "Brick" for Time
- 100 Double Unders
- 50 Squats
- 25 HR Pushups
- 10 Burpees
- 5 Muscle Ups (or 15 Pullups, 15 Dips)
- 10 Burpees
- 25 HR Pushups
- 50 Squats
- 100 Double Unders
(My Time 20:08)

SKILL/STRENGTH:
5 X 200m Row
42, 42, 42, 42, 43

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 Chicken with Sauce, Mushrooms, Onion and Spaghetti Squash

New Life

February 6, 2012



There are so many different personalities in this world. In fact I would go as far to say that there are no two personalities that are the same. Thats what makes life and being an individual so great. Sure, people try to classify personality types, but in reality I think that everyone has multiple personalities. We all act differently in different situations and you cant honestly say that you know exactly how you would react in any given situation.

Life is amazing. Life is short and we should embrace every moment that we have in it. Today was a very special day for me. I was able to meet a little lady who before I even got to see her face, kiss her little cheeks and feel her soft little head of hair I was totally in love. My best friends wife gave birth to their first baby girl on the 1st of the month, today I held her in my arms and told her that I loved her with  my own voice for the first time (first of many I might add).

To look at a baby, less than a week old, its such a beautiful thing. She has only just begun on this earth but she is packed with personalities to last her an entire lifetime. I look around at her parents and think maybe she will be a little of this from him, and a little of that from her... and the real beauty is that no one knows at this point what the "correct" answer is to that. Maybe when she is a little girl she will like dresses, bows and butterflies... and at the same time enjoy sitting on the couch with her daddy on Sundays watching football. Maybe as a teenager she will play hockey... but maybe she will dance... or maybe she will enjoy writing or be on the debate team. As an adult she becomes a school teacher or maybe a scientist... she drinks her coffee black, or she (gasp) dosent like coffee at all. She could be quiet, she could be talkative... right now, no one knows. She is the beginning of a work of art, that takes a lifetime to complete. Whatever she chooses to be, she is perfect in every way.

Life is art.

WARMUP:
2 Rounds
- Row 250m
- 10 Spiderman
- 10 Shoulder Dislocates
- 10 GHDs
2 X 9 Fundamentals
2 Minute Shoulder Opener on Wall

WOD: "The Hype"
21-15-9 for Time
- OH Squat (95lbs)
- Pullups
(My Time 15:31)

SKILL/STRENGTH:
Front Squat 5-5-5
135, 146, 155 (PR)

WEEK 5, 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

Paleo Superbowl

February 5, 2012



Patriots Nation (and pretty much everyone I know) woke up this morning ready to go!! Superbowl Sunday!! It comes once a year... its a day filled with food, drink, friends... and either really happy people, or really upset people!! That of course all depends on who you are cheering for!!

Hubs and I decided this year that since we were in the middle of our Paleo Challenge that we were going to give it our best shot to not "cheat" for the game. K was kind enough to give us all a "pass" on one drink and one serving of an appetizer or dish. I coudnt think of anything better than "BACON CHOCOLATE CHIP COOKIES" and oh my goodness were they awesome!! Yes, I said bacon... and chocolate chip.... and cookie in the same recipe! Dont knock it till you try it!!

Anyway... we all know how this game went... and we can just leave it at that...

Regardless we had a great morning and afternoon prepping for the game and making our food for the week. We had some great company despite the game going sour.. and the Superbowl lived up to its hype (even if the "enemy" won). The commercials however we quite lackluster compared to other years... so eh... we've certainly seen better!!

Until next year Patriots fans!!

 
WEEK 4, DAY 7: Paleo Challenge
Morning Coffee Black
Breakfast - 3 Eggs Scrambled with Bacon
Lunch - Chicken Topped with Crispy Prosciutto
Dinner -Paleo Chicken Fingers, Stuffed Cherry Peppers and Bacon Chocolate Chip Cookies

Wednesday, February 8, 2012

Crossfit Wachusett DUALS!!

February 4, 2012

Talk about FAMILY!! Today was an amazing day for CrossFit Wachusett!! We had a gathering at the gym for all the members and for a little healthy competition we had a dual competition!! There were 17 members at the gym and it was fantastic to have M back for the weekend to join in the fun!! The main goal was to get the people who see each others names on the board together to meet and get to know one another. What a great time!

There were a few masterminds behind the WOD's and there were three all together. These were not "hard" WODs, just some fun things that everyone was able to do with pretty much the same level of difficulty. Before each WOD we all picked numbers and your number matched your partners. This allowed things to be mixed up for each of the three.

Here is a pic of the first heat of the first WOD!! It was so much fun.



All three WODs were a ton of fun and we had a great day with some really amazing people. I really enjoyed he whole experience.

Hubs and I decided to go to the gym a little early. We both felt as if there were some things we wanted to work on before the Duals began. I spent a good 30 minutes working on my double unders. They are coming along... still really frustrated, but I think I know what I am doing wrong so its more a timing issue than anything else. Pretty sure I have the right length rope and all that jazz... practice, practice, practice!!

After some extreme frustration it was time for something I love to do. I chose to do skills on Thursday and missed my all time favorite exercise for strength. What better time than at that moment to get my deadlifts in!! I felt great, I was able to get in 5 sets of 3... and best of all the final set of 3 was my 1RM weight!! Hello PR!!

All in all Saturday was a great day!! Lots of fun and lots of smiles!!


SKILLS:
Double Under Practice 30 minutes

STRENGTH
Deadlift 3-3-3-3
135, 225, 235, 245, 255 (PR)

CROSSFIT WACHUSETT DUALS

WEEK 4, DAY 6: Paleo Challenge
Morning Coffee Black
Post Workout Shake - 2 Scoops Protein
Coffee Black
Morning Snack - 3 Eggs Scrambled with Avocado, Onion and Squash
Lunch - Leftover Butternut Squash Lasagna 
Dinner - All Natural Beef Dogs (gross) and Carrot Fries

Friday, February 3, 2012

Success

February 3, 2012


So true... how do you know how close you are to succeeding at something when you decide to throw in the towel? Just a few more attempts, just a few more minutes, one more try.. you would never know if you didnt. Where do you draw the line? If you didnt have a line, you could potentially be working at something forever and maybe never succeed, right?! Yeah, but what if you DO succeed? Its a mind game. You will never succeed without trying and you will certainly never succeed if you give up.

How to remedy that? Well, in my opinion, if you want something you just keep on going until there is nothing left. Push, train, study, walk... whatever it is that you are reaching for... keep doing it as long as you are able to do it. You might not notice your advancements right away, and some may be smaller and less noticeable than others, but if you are working towards a goal, doing what you need to do to get better at it, and taking good direction and instruction, than eventually you WILL get there. The big things are accepting constructive criticism, making adjustments where needed and consistency, without those you might be in an endless loop.

This morning I woke up not really feeling "normal." I dont feel ill or anything, I just maybe didnt get enough sleep, or sleep well enough. I was tired, and not my normal "its really effing early" tired... more like a drained tired. But, headed to the gym anyway. I knew the WOD was going to be difficult but I was going to put my best foot forward and take care of business!

I got through the warmup and was still dragging ass... not good. I had to pull it together for the WOD. I was determined to get all of the handstand pushups without the harness. I worked a few Saturdays ago on the kip for them, so I was ready!! On the 3, 2, 1, Go, I dug right into the first 20 of the sumo deadlift high pulls. Damn... soreness... this was going to be a long 5 rounds!!

The trick to the HSPU kip is timing (as it is with any of the kipping exercises and the double unders). I had no problem with the first three rounds of them, I was feeling good. I had two abmats under my head (next step is to reduce them to one) and timing was great. When I got to them for my 4th round I had a little bit of a stumble, still able to get most of them but by the end my arms were junk. K could see my struggle and reminded me to kip and push with my arms at the same time... once I could get everything in sync I was golden.

All 5 rounds... all kipping HSPU... never give up! If I didnt try it, I never would have been able to do it!

WARMUP:
Jump Rope Circuit 2X
- 10 Singles
- 10 Each Leg
- 10 Side to Side
- 10 Front to Back
- 10 Crossover
- 10 Double Unders
2 X 9 Fundamentals
2 Min Frog Pose

WOD: "Vehement"
5 Rounds for Time
- 20 SDHP (65lbs)
- 10 HSPU (To 2 Abmats)
(My Time 13:57)

SKILL/STRENGTH:
100 Abmat Situps
50 Back Extensions

WEEK 4, 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 Sauce, Mushrooms, Onion and Spaghetti Squash 
Afternoon Snack - Lara Bar
Afternoon Tea
Dinner - Butternut Squash Lasagna

Skill Day

February 2, 2012

I knew I wasnt going to be able to stay away from Thursdays for long... especially with Hubs getting up early to skill Thursday mornings. So, I decided to go today and work on some things that I "suck" at. Totally worth it... even if I couldnt get my double unders (still) but at least I am working on them. I can say that!! I also set up some weights for regulation pushups and banged out 10 sets of 5 of those.

Not going to lie, going to CFW and not doing the daily WOD and Skill... I had no idea what it was going to be like. I did do the warmup with everyone, but than came the hardest part... deadlifts. My absolute favorite, they were the skill for today. Bummed that I had to hold back. I do understand that I shouldnt over train and its important to have a day of no weights. I just wish it wasnt deadlift day!!

The WOD itself, well lets just say... I watched T, KP and a new CFWer take care of that WOD and wow... it didnt look fun at all!!

On another note, A posted this on Facebook and I had to share it, it was too funny not to!!



If you are a Crossfitter, you will laugh... if you are not a Crossfitter, well... join up and see... these are perfect!!

WARMUP:
Row 500m
2 Rounds
- 10 Leg Swings, each leg
- 10 Around the Worlds with PVC
- 10 Back Extensions
Row 500m
2 X 9 Fundamentals

SKILL:
Stretch Hamstrings/Hips
1 Rope Climb
20 Minutes of Double Unders
10 X 5 Pushups (chest to floor on weights)

WEEK 4, DAY 4: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Flank Steak and Brussel Sprouts
Afternoon Snack - Lara Bar
Afternoon Tea
Dinner - Crock Pot Chicken with Sauce, Mushrooms, Onion and Spaghetti Squash

Wall Balls

February 1, 2012

January went by with a blink of an eye. Time is flying...

We sort of have this superstition joke at the gym. When any one of us happens to notice, or bring up the fact that we havent "done something" in a while we know that it is all of a sudden going to appear on the board the next week. This happened this weekend. We were talking about box jumps and bang... box jumps on Monday... and we also talked about wall balls... we knew it was only a matter of time!!

Today was the day. Here are two older pics of Hubs and I from back in October while doing the wall balls in "The Count."



What do you have to do? Get that med ball, either a 14lb or 20lb ball up to that red line on the wall. Easy right?! Suuuurreee!!

Anyway, today was an AMRAP. I love that in crossfit there are days that we do As Many Rounds As Possible (AMRAP) and there are other days that we do a set number of rounds for time. It gives a great balance to the way you fight and push to get things done. Of course, in my mind I am always pushing as hard as I can while keeping proper form in mind... but somehow psychologically its different when its an AMRAP. Being an 8 minute AMRAP its a common misconception to say "oh only 8 minutes..."

My legs were still pretty "jello-y" but I was going to push through. DAMN... at the end of the 8 minutes after kettle bell swings and wall balls... I wasnt sure I was going to be able to walk!! My legs continued to be sore most of the day at work, but again, it was a good sore, a welcome sore... one that makes me know I am working my butt off (literally)!

I also sucked it up a bit while waiting for the shower and worked those double unders. I told myself I was going to do them every day until I get them, so far if they havent been in a warmup or workout I have practiced. I am sooooo frustrated with them and I am trying not to let it get in my head.

Must keep working at it!!

WARMUP:
3 Rounds
- 20 Double Unders
- 15 Hollow Rocks
- 10 Pullups
- 5 Burpees
Lax Shoulder Mobility
Rope Climbs (X5)

WOD: "Lilt"
8 Minute AMRAP
- 20 Wall Balls
- 10 KB Swings (1pd)
(4 Rounds + 20 Rx)

SKILL/STRENGTH:
3 X 20 False Grip Ring Rows

* Worked Double Unders

WEEK 4, DAY 3: Paleo Challenge
Post Workout Shake - 2 Scoops Protein
Morning Tea
Morning Snack - 2 Egg Muffins with Mushrooms, Onion, Tomato
Lunch - Leftover Balsamic Pot Roast
Afternoon Snack - Lara Bar
Afternoon Tea
Dinner - Flank Steak and Brussel Sprouts