Sunday, March 25, 2012

Fear

March 24, 2012


Today was a bitter sweet day filled with actual fear for me. The last day of the Open. The last workout that could help to put CFW in the top 30 and on the way to the Regional competition. However, I have been afraid of this workout since before I even knew what it was. Pullups... and not just regular pullups, chest to bar pullups. OH.MY.GOD. Just a few months ago I was hanging from the bar for dear life with a giant black band pulling with all my might to just get my chin up over the bar... now I have to get my chest to the bar. Yeah, right.

Thursday night I spent some of my time at the gym working on my kip and attempting chest to bars. I worked and I worked and with the help of R I was able to figure out a method to get myself through the WOD. That wasnt good enough for me though. I want to be a player in this "game" I want to contribute and I want to do all that I can. My head had to be in the right place and it just didnt feel like it was.

I typically stress out right before a WOD starts but when the clock starts I just let go of everything that I have been thinking and power through the workout. I know that the people at CFW have my back and will encourage me through the whole time. K was my judge (and she is a life saver, but you already know that) and Hubs decided to go at the same time as me. We got everything set and it was do or die time.

This... this was one of the most frustrating moments of all the WODs I have completed... even over the double under WODs. While working with R on Thursday, I decided to use an underhand grip for the pullups. This worked perfect for the first set of three. I had to let myself hang before pulling, as I used the lower bar and you of course are not allowed to use any sort of jump to boost up to the bar. The thrusters were no problem so I was back to the bar for sixes before I knew it. I struggled and double kipped through all six with lots of encouragement and rest time between attempts and again was back on the bar after the 9 thrusters... this is where it got frustrating.

It was like running towards a carrot dangling from a rope three feet in front of me... or running as fast as I could with a bungee chord pulling me back as I got closer to my target... My body said rest more between attempts and my mind said you dont have time to rest. Way to many failed attempts, way to much exerted energy. K and the rest of the crew were supportive and encouraging and when the time ran out I was just one rep away from completing the 9's.

Proud of myself... yes. As I said at the beginning, I just a few weeks ago I was using a band... three days ago I had never even attempted a chest to bar... and today I was doing chest to bars. I can not discount that, and I can not take that away from myself. I do feel as if towards the end I was starting to "figure out" what I was doing wrong... where I could improve and what I would do if I could attempt it again...

... and attempt it again in I will!! See ya tomorrow 12.5, the Opens arent over yet!! I will not let fear take over. I will conquer it.

WARMUP:
500m Row
3 Rounds
- 5 Ring Rows
- 5 Pushups
- 5 Inchworms
2 X 9 Fundamentals
 
WOD: 12.5
3 Thrusters (65lbs)
3 Chest to Bar Pullups
6 Thrusters (65lbs)
6 Chest to Bar Pullups
9 Thrusters (65lbs)
9 Chest to Bar Pullups
12 Thrusters (65lbs)
12 Chest to Bar Pullups
... and so on for 7 Minutes
your score is as far as you can get.
(My Score, 9 Thrusters and 8 Chest to Bar = 35)
 
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Women

March 23, 2012

 

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

MOBILITY:
Rolling
Stretching

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Friday, March 23, 2012

Show Me

March 22, 2012

When your in elementary school one of the most exciting days are "show and tell" days... or "go to work with your parent" days. Why is that? Because you get to actually bring in to school the best and most exciting thing in your little 3rd grade world and show it to all your friends and tell them all about it... or you get to go into the office (or wherever) and walk in the steps of an adult and actually get to see what they do with your own two eyes.

Returning home from a vacation you excitedly print out the pictures download the pictures onto facebook so you can show off where you have been, only to think "god this looked so much better in person." You can describe to someone for hours on end how amazing London was and what the London Tower Bridge (which happens to be one of my favorite places that I have visited) looks like when you are standing in the park below... but its not the same without seeing it yourself because of the emotions attached. Likewise the array of beautiful blues you see in the water where the Pacific Ocean meets the Sea of Cortez at the tip of the Baja Peninsula in Cabo San Lucas Mexico... pictures and words just dont do it justice. Being there in person is priceless.

Some people dont like to be watched... others (like me) feed off of other peoples energy. I perform better when I know I am being watched. I like to show others what I am capable of doing. I could tell Hubs how every single crit went while I was in architecture school, but until that very last final thesis crit that I asked him to attend, he had no idea what it was like to be there. Showing him what I went through week after week was something that meant a lot to me and I was glad he got to experience. It put a new perspective on all of my emotions through that whole experience.

Growing up, I participated in sports and dance. My parents were actively involved in those activities. It gave me pride to be able to show them how hard I was working. They were always there to give both positive and negative criticism, but always constructive. It mattered to me that they were there watching and cheering me on even on my worst of days. It was almost like they could "feel" how I was feeling if they were there.

Of course I understand that thats not everyone, some people prefer to be left alone, some are much more quiet, some prefer less vocal reinforcement. Personally,  I feel my upbringing is what has made me evolve into such a passionate and hands on, confident person. I like to tell people honestly (when they ask) how they are doing with something, I like to compliment people, it feels good to make someone else's day... even if you dont know you are doing it.

So, whats the meaning of all this... I am talking about the difference between showing and telling. You can essentially tell anyone ANYTHING... but showing them is a totally different story. This applies to lots of different aspects of life. My friends are my friends right... but you really know who your friends are when they "show" you. The feeling that you get on the inside when they do something for you, remember something you said in the past, or just call to see how you are doing out of the blue.

With diet and exercise... people "talk" all the time about this and that diet that they want to do, are doing or what have you... well, when they can "show" that they are doing it... thats when it matters, thats when its taken seriously.

I think whats important for me to remember is that the things that I say out loud to people dont really hold as much stock as the things I show to people... When its something physical, like "hey, I just PRed my deadlift" because even if they know what a deadlift is, being there to witness someone PRing on any lift far exceeds them just telling you about it (though still exciting). I think why I feed off others when they are watching me, I always like to perform at my best and I like the pressure I feel when those situations occur. If I talk the talk, I have to be able to walk the walk...

It also holds true for less physical, more emotional situations, like me telling someone how much they mean to me... unless I actually show them through actions and emotions, they are just empty words. You never know when time will run out...

I guess what I am trying to say is... show me... dont tell me...



WARMUP:
500m Row
3 Rounds
- 5 Ring Rows
- 5 Pushups
- 5 Inchworms
2 X 9 Fundamentals

SKILL/STRENGTH:
Worked on Kip (thanks for all the great tips R)
Worked on Chest to Bar for the 12.5 WOD... YIKES
Ab Circuit 3 Rounds
- 10 GHD
- 10 Back Extensions
- 10 Hollow Rocks
- 10 Ab Rollouts

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Wednesday, March 21, 2012

Good Morning!

March 21, 2012

Mornings like this make me very happy and motivate me to start the day off with a smile. I had a great nights sleep last night, woke up and was geared up and ready to tackle whatever it was that was going to be on the board at CFW. To my surprise I was greeted with deadlifts (yay!), rowing and KB swings!! This was going to be a good one!! It was also a great morning to have a run in the warmup and as always there was a great 5:30am crew, JM, L, G, and T!! 

My goal… to use all the motivation that I have learned in the last few weeks to really kill this WOD. I enjoy deadlifting (so that helps), and I have been working on my speed a lot… yesterday even. We have also been focused a lot lately on proper form while rowing, making sure to have long pulls and straight backs, which is also a huge benefit for this WOD.  I started adjusting my foot straps to the highest setting as well upon recommendation of one of our CF Family members who was a crew member in college. Its amazing the change that that made in my rowing. Finally stamina… believing in myself and pushing myself beyond where I think I cant handle. This was my ultimate goal.

Rowing was perfect. I was able to keep my pace on all 5 rounds. I wanted to be sure not to let this slack too much, but not kill myself so that I couldn’t catch my breath before the deadlifts. I kept the pace around 1:45-1:55 for all 5 which is pretty good for me. This allowed me to walk right up to the bar, take two breaths and get in there to bang out the deadlifts. The first three rounds I did unbroken, on the third I realized my grip was slipping so I asked M to bring the chalk bucket over to my bar when I was on the rower. I chalked up before the fourth round, but lost my grip again after 5… I think I was fatiguing from hanging onto the kettle bell. In the final round I also did 2 sets of 5, but both of those rounds were just a quick grip adjustment than back in for the rest. The kettle bell felt like it weighed 100lbs… but I was determined to do all 20 unbroken. This is where you head comes into play… push… if you want it, get it. I did break up the last two rounds slightly but I just couldn’t let myself rest. I would put it down realize I didn’t need it as bad as I thought and pick it right back up. Next step is not letting myself put it down!

WOD’s like these with the rest built in are great. They allow me to push myself as hard as I can knowing I am allowed a minute to recover before the next round. It forces me to think to myself that I don’t get to rest since I have to rest… if that makes any sense. One minute is plenty of time to walk from the KB to the rower, take a few breaths, compose yourself than get ready for the next round.  Just don’t do what I did and miss your start by 10 seconds one of the rounds!! Oops, I was fighting to make up that time in the last round! 

Today was a prime example of using the things that I am good at to practice the things that I suck at… I know that I love to deadlift, which means that I need to push myself even harder to get out of my comfort zone. I have to learn from the pain I feel during WODs that make me uncomfortable to make myself grow. If I can achieve that same “pain” from something I love than that means I am working hard enough for myself to get better. I have impressed myself with my rowing lately so I am going to continue to have the confidence that I need to keep my pace up and control my breathing. All of these things are linked together. You depend on one motion/exercise to get you to the next. 

It’s a beautiful day… the sun is shining… I am wearing sandals in March… Life is pretty good!!


WARMUP:

3 Rounds
- 200m Run
- 10 Spiderman
- 10 Pushups
- 10 Abmat Situps
2 X Burgerner

WOD: "Pre Game"
5 Rounds for Time (1 min rest between sets)
- 250m Row
- 10 Deadlifts (135lbs)
- 20 KB Swings (1pd)
( my Time 16:47 Rx)

SKILL/STRENGTH:
Mobility

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Tuesday, March 20, 2012

Spring Has Sprung

March 20, 2012

Boy oh boy... I dont have much to say for today except WOW!! Its the 20th of March and it was 80 degrees and sunny!! What more can a girl like me ask for?!


I sat on my deck and caught up on my posts when I got home from work... it was so nice to come home and NOT turn on the TV or have to stay late at work. Hubs took the night off from the gym so he was here to get dinner prepped and its grillin up for us now... I am certainly going to take more advantage of our deck this spring/summer. I dont use it enough. I need to soak up the rays and vitamin D every chance I get!! We were blessed with some beautiful weather today!!

Happy 1st day of Spring... Spring has definitely sprung!!

WARMUP:
Row 1K
3 Rounds
- 5 Inchworms
- 10 Ring Rows
- 15 GHD
Hamstring Stretch
Pigeon Stretch

WOD: "Sprung"
21-15-9 for Time
- Hang Clean 95lbs
- Box Jumps 20"
(My Time 8:31 Rx)

SKILL/STRENGTH:
Weighted Dips 5-5-5-5
*worked on dips with no band with "muscle up" form

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"Dude, Get Out of Your Head...

March 19, 2012

... its really nice out here." A quote by the beautiful Mila Kunas in forgetting Sarah Marshall when she is trying to tell Jason Segal (Peter) that he is over analyzing things way to much. For real, this is a quote to live by.

This is something I struggle with a lot... over thinking, over analyzing... and I guess plain complicating things that dont need to be that complicated. Most things in life "are what they are" but when I start to add in all the "other" factors in my mind, they start to become more complicated. Not sure why that is, if its something I learned or inherited... or just a personality trait I might have picked up, but have added that to the growing list of things I need to work on. I think I have been doing a pretty good job with it lately (and yes, I think its due in part to crossfit).

The idea again is to live life. Life the life you want to live but dont look past what you have right now, the life that you are currently living looking for something that you dont have. If you do, life will just pass you by and you will always be living for tomorrow. Take the time to cherish the things that make you happy rather than dwelling on the things that make you sad. Dont get me wrong, I talk tons about change, goal setting, reaching for the stars and what not... this is not the same thing. I know there are things in life that need changing. I know there are things in MY life that need changing. Those things take time and are future/goal orientated. Those are things I have control over. However, if I lose sight of the things that are currently in my life that make me happy... than what am I fighting for?

The hardest part is initiating the change. Finding the balance in life... with the things that make you happy and the things you "have" to do to get by. Sometimes happiness means sacrifice. Sometimes happiness is the result of hard work. Sometimes happiness is effortless and sometimes it takes time.

Take some time to slow down... "get out of your head" and enjoy the view for a while.  


So I am going to go ahead and apply this one to crossfit... this morning for the FIRST time I actually enjoyed a workout that included not only pushups, but running... AND... yep, pullups!! I gave it a chance. I got out of my head... and I did it. I really enjoyed finally being able to run outside and the pullups were actually not to shabby (seeing as how there were only three per round)... what I am trying to do is teach myself that if I can get out of my head that anything is possible. I did it Saturday with 12.4. I pushed myself beyond what I imagined just because I let myself go. I didnt set a number to stop at, I said "I will do as many as I can" and that happened to be 50! I never would have said "I am going to do 50 than stop." I can be an even better athlete if I let myself go... trust myself and push beyond what I "think" I can do.

I think I like it!

WARMUP:
2 Rounds
- 20 Walking Lunges (OUCH... my legs kill from wall balls)
- 10 Back Extensions
- 10 Shoulder Dislocates
- 5 Ring Rows
2 X 9 Fundamentals
Couch Stretch 2 Min Each Leg

WOD: "Brisance"
10 min AMRAP
- Run 200m
- 3 Pullups
- 6 HR Pushups
(5 Rds + 50m Rx)

SKILL/STRENGTH:
Deadlift for Speed 5-5-5-5
135, 135, 155, 155

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Grillin

March 18, 2012

There is nothing better for someone living the paleo lifestlye than cooking on the grill!! Today was a beautiful day! Hubs and I have sort of a Sunday ritual where we sit together in the morning, plan the meals for the week than make a shopping list that pertains to only what we need for the week... thats how we eliminate buying foods that arent part of our weekly meals and we stick to a budget for food.

Our fridge often looks like this before we go shopping...

 
This is what this weeks "meal plan" looks like:
- Every Weekday Breakfast Hubs: Frittata (that he makes on Sunday and separates for the week)
- Every Weekday Breakfast Sarah: 6 Egg Muffins (I bring 4 to the gym and leave them in the fridge for after my shower before I leave for work. The other 2 are for Thursday and Saturday AM).
- We each have post workout protein shakes, mine in the AM and his in the PM right after our workouts.
*I am only listing dinners, every night we make dinner and we make enough for 4 servings.... two for dinner and two for the next days lunch. We serve food right onto our plates and also into 2 tupperwares for the next day. This eliminates going back for seconds and trying to figure out what to have for lunch the next day.*
Sunday: Jalapeno and Garlic Burgers with "Fancy Sauce," Avocado and Artichoke Salad with Home Made Balsamic Dressing (that is sooooo delish)
Monday: Pork Chops and Rosemary Balsamic Butternut Squash
Tuesday: Spiced Chicken and Spinach
Wednesday: All Natural Chicken Sausage and Spaghetti Squash
Thursday: Tri Tip Steak and Brussel Sprouts
Friday: Fish (we get it that day) and Asparagus

Things change up weekly and when we get bored, but we are pretty happy with the way things work out.

Its a beautiful day!! I will never complain about burgers on the grill!! Bun-less of course!


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Nope, Not Luck... Determination

March 17, 2012



This image couldnt have been a better find to describe my approach to 12.4...
- a fixed purpose... CHECK
- the power and will to persist... CHECK
- to have the grit... CHECK
- to go the distance... CHECK
- hell bent on reaching a goal... CHECK
- getting it done... CHECK

I will say this... as I try to be as "real" as I can be in each of these writings. Things with me have been a little off and walking into the gym to actually perform 12.4 I was not in a good place. I have some "issues" that I am working out in my head and to be honest, I am trying to use everything that I have written myself as a guide to how to get through it. I think about all the times I have written about strength (mental not physical), courage to be the person you want to be, drive to get there and how not to settle for things you are not happy with. I am that person and I stand 100% behind everything I have written... but I also know that everyone has breaking points, everyone cries and everyone has tough times. You cant be strong all the time...

This is where the "best coach in the world" card comes into play. K... I wouldnt have been able to get through this WOD the way I did without her. She knows my ques, she knows my buttons and she can get me to move my ass! Hubs knew something was up with me and informed K that I needed her today... and thank god she was. I just wanted to get the WOD moving, start the clock and for the love of god get these damn 150 wall balls over with! K came up to me, gave me some tips... told me to keep focused, do as many as I could unbroken and than I set 10 as a number to shoot for after that, than she told me to lift my feet as high as I could on the double unders because it is going to feel like they are moving and they wont be (after all the wall balls) and finally she looked right at me and said "get out of your head."

The clock started and my 12 minutes of "heaven" began. Low and behold, with K's constant encouragement I was able to bust out 50 wall balls without a thought. I dropped the ball at that point and killed the next 100 in increments of 10. I was shocked to see that I had done all 150 in just 8 or so minutes. A, JM, and Hubs were all cheering me on to get to the double unders and I picked up the rope to get started... I had 4 minutes for 90 of them.

So, I have been practicing these... but let me tell you, there was no way to prepare for what your legs feel like after 150 wall balls... WOW.  I was going as fast as I possibly could. I resorted to the double single double single method for a few... and than threw in a few doubles in a row. I couldnt believe how fast those 4 minutes went by... as the clocked buzzed I had completed 60... damn...

I refuse to be upset with this score. Yes, I wanted those 30 other double unders, yes, I wanted to help my team get to regionals, yes, I of course thought at that very moment what a disappointment it was that I had 4 minutes and I couldnt do it... but NO NO NO... I am proud of myself. I killed my Karen time, I did 60 double unders when last week I couldnt do 10, and I worked damn hard for that WOD. There is NOTHING to be disappointed about.

Thank you to everyone at the gym for your support today and every day... we need each other more than we know it!

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

WOD: 12.4
12 Minute AMRAP
- 150 Wall Balls (14lbs)
- 90 Double Unders
- 30 Muscle Ups
(150 Wall Balls, 60 Double Unders - 210)

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Why Not?

March 16, 2012


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 Burgerner

STRENGTH/SKILL:
Mobility & Stretching

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Guide

March 15, 2012

When I grow up I want to be like (fill in the blank)...
When I become a parent I want to be like (fill in the blank)...
I wish I could be as smart as (fill in the blank)...
I wish I could do (fill in profession here) as a profession just like (fill in the blank)...
Too bad I dont have as much money as (fill in the blank)...
I want to go on vacation like (fill in the blank)...
I wish I could lift as much as (fill in the blank)...
I want to be as fast as (fill in the blank)...

I think I can safely say that I have said every one of those statements and I am sure most people at one time or another wish or aspire to be like someone or look like someone. The pisser is, that what "you" dont think about is the path that that person went on to become that person that "you" want to be/look like... I am sure in most cases it wasnt smooth sailing... I am sure that 99% of the time there were snags, suffering, trip ups and what not along their path to "success"... and I would put money on the fact that they said all the above things with others in the blank spots.

So, whats the problem with this. Well... why aspire to be someone else? Why put a face on your goals. Why not break through that wall and set your own goals, not someone else's goals? Let that person/thing be your inspiration, even let it feed your determination... but make it stop there. Use that person as a "guide" rather than a "goal." Understand that YOU yourself are the one who makes the choices and YOU yourself are the one who you want to be in the end. No amount of wishing/praying/dreaming is going to turn you into someone else, or your life into someone else's life. You are in control.

Be proud of your accomplishments, be proud that you have pushed yourself to where you are in life. Set your own goals and kick ass on the way to achieving them. There is far more satisfaction in that that trying to be someone that already exists... you are your own person and you can be BETTER than the person you want to be...


WARMUP:
Practice Double Unders 20 min

WOD:
10 Min Death by Burpees and KB Swings 1pd
*1 burpee, 1 KB Swing in the first min... 2 burpee, 2 KB Swing in the second min... and so on...

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Thursday, March 15, 2012

Let it Go

March 14, 2012

Sometimes you just have to "let it go."


Let go of all the crap that bothers you. Let go of all the dead weight in your life. When something bothers you... figure out why and if its not worth it, let it go. Relationships that are strenuous and constant battles... let them go or learn to live with them the way they are without having any crazy expectations. Money issues, family issues, work issues whatever it may be... its all about learning how to deal with the issue and not letting it get to you. When something happens that it out of your control sometimes you just have to grin and bear it and sometimes you have to just.. say it with me now... LET IT GO...

Yes, this is me... the mother of all "hold it all in and use it as fuel for later." I am trying to teach myself to follow the above advice. I have to... there is no time in life for unhappiness. There is no sense in "settling." There is to much good and to much life left to be upset/unhappy over anything that I can not control... and those things that I can control... well, its time to take action and make them how I want them. More often than not there are far worse things that could be happening to me at the time. I need to... you guessed it... LET IT GO...

I suppose I will feel a lot lighter when I can do that! One day at a time I am changing my life.

WARMUP:
2 Rounds
- 200m Run
- 10 Inchworms
- 10 Hollow Rocks
- 10 Around the Worlds
2 X 9 Fundamentals

WOD: "Stringy"
21-15-9 for Time
- Burpee <---- oh yay I forgot about burpees... haha!!
- Ring Row
(my time 6:02)

SKILL/STRENGTH:
OH Press: 75lbs, 80lbs, 80lbs, 80lbs (stuck here to work on form)
Push Press: 100lbs, 105lbs, 110lbs, 115lbs
Push Jerk: 120lbs, 125lbs, 130lbs, 135lbs <--- failed, but maybe would have got it up if I didnt do all the others!

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March 13, 2012


Well well well... I have been looking all over for you for months and you have been nowhere to be found. Welcome back double unders!

I was finally able to work my way out of my mood by end of day on Monday... if the 75 degree Monday in March wasnt enough, the ride home from my afternoon meeting with the windows down and my radio blaring certainly was. Sometimes you just need that release.

This morning the WOD was a great continuation of that. I was able to clean and do walking lunges with minimal pain in my hip. This is good news... I have ben babying in trying to get back to 100% in case there are any type of squats in the Open WOD this weekend. Still have a twinge when I move the wrong way or try to lift my leg to the side... but its getting better! Remember that whole "patience" thing that I said I lacked... here it is in full force.

Anyway... After the WOD (which I loved) was complete the skill was double unders. I knew, just like the toes to bar and pullps that somewhere in the Open WODs we would see double unders so I have been working on them a lot. I have the whole "double single double single" thing down pat... but once I try to link the doubles together I trip up. I dont know what happened... I had them a few months ago.

All I can picture is the part in the movie Mary Poppins when they show the weathervane on the cupola change from one direction to the other... all of a sudden today it just clicked. I was stringing them together and double under-ing (is that a word) away!!

For all the aggravation... for all the missed double unders, all the trip ups, all the different length jump ropes, all the new jump ropes... I was FINALLY able to get them! Never ever ever ever give up!!

Heres hoping they stick!

WARMUP:
2 Rounds
- Side Shuffle (length of gym and back)
- Job Front and Back (length of gym and back)
- Toy Soldiers (length of gym and back)
- Spiderman (length of gym and back)
- 10 Shoulder Dislocates
2 X 9 Fundamentals

WOD: "Stylez"
10 Minute AMRAP
- 5 Cleans (95lbs)
- 10 OH Walking Lunges (25lbs)
- 15 Pushups
(5 Rounds Rx)

STRENGTH/SKILL:
Double Unders

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Bad Mood

March 12, 2012

Well, its bound to happen. No one is ever in a good mood ALL the time. I will be completely honest (as I always am), I am a pessimist. Hubs can attest to that. I have been really working on one of my major issues. I have a problem with letting things get to me and carrying them around with me all day. Just because one "issue" arises it dosent have to kill my whole day. Even though it usually does. Its only because I let it though. I have a very hard time shaking a bad mood and sometimes I can very easily put myself in that mood with little effort. I have to work hard to find the balance and find a way to let it go.

You know that saying "woke up on the wrong side of the bed?" Well I think last night, I went to bed on the wrong side. I was in a lousy mood (for a reason I am totally aware of and have no control over) when I headed upstairs, so in my mind I was already doomed. After a crappy nights sleep (or lack there of) I was up and off to the gym. I knew what was coming... my two least favorite exercises all wrapped up in a bow waiting for me... double unders and pullups.

After failing at one of my favorite exercises (squats) because my hip is still bothering me. I was not looking forward to this WOD at all. I wasnt not going to do it, and I wasnt goin to give up... but I was not really happy. I knew this was going to have an affect on my performance, but I also knew I had to give it all I got. I really wish I could have found a way to shake the mood, but I was in way to deep at that point and I was just really trying to not let it show all over my face.

The WOD was what it was... I completed it (even though I had to drop to a band from kipping pullups to get the cardio in) and I was ready to forget it happened. However, its days like today that make me realize that there are lots and lots of things I need to work on, both mentally and physically. K said to me "if you killed evey workout how much of a challenge would it be?" and she is right. It would be no fun if it was easy... it was a humbling day.

It was also a day that made me realize I have been slacking on my pullups and I need to get back on that! Its time to "adjust the sails" and head in the right direction.


WARMUP:
3 Rounds
- Row 500m
- 10 Pushups
- 10 Squats
- 10 Abmat Situps
2 Min Spiderman Stretch

WOD: "Refresh"
- 20 Pullups
- 40 Double Unders
(my time 15:40)

STRENGTH/SKILL:
Back Squats 5-5-5
*attempted 135 and felt pain so I stopped...

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Sparklicious?

March 11, 2012

I dont really consider myself "sparklicious" but I found this and I liked it for todays post...


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12.3 - Complete

March 10, 2012


There really is NOTHING like the feeling you have when you have completed a WOD whether it is a "good one" a "bad one" or how "hard/easy" it is... the feeling of satisfaction you have is just indescribable. You might be lying there in a puddle of sweat, or in the fetal position because you cant imagine what its going to feel like for your legs to lift you up off the ground, or you might be standing with your hands on your knees gasping for air and scanning the room for where you left your water bottle. But one things for sure... you can wait to do it again!

Its funny because there was a time that I actually gave it a thought. When I saw the board, I thought "how am I going to get through this." Its only natural to look at the series of exercises you are going to put your body through and think that. What CrossFit has helped me to overcome is the feeling that I "might not" be able to do it... the first thought is "well, it might suck, but I am going to do it so I might as well get moving!"

Now, if I dont have the feeling that I get after the WOD is complete at some point during the day, I feel like something is missing. I do know how important rest is, and I do take my rest days... but I still feel like something is missing. I may be crazy because I get up so early, I may be crazy because I love to OH squat, but I am not crazy for craving that feeling! Try it... you will get the "itch" too!

Today was the re-do for 12.3 for me. On Thursday night I ran through it trying to keep a slow pace and ot exert myself to the point of exhaustion, but enough to get a workout. Today game was on and this one was for the points. I was really excited and pumped for the WOD to start. The energy in the gym was perfect! One of the guys said how "electric" it feels in there! Its such a perfect description! I was ready to go, paired up with T and the timer went off!

Wow... what a rush!! The WOD is long, so its all about stamina and pacing yourself through this one. knew what I was shooting for and I wanted it. Bad. I pushed as hard as I possibly could. There were lots of people there cheering and I had KP right by my side (as my judge) who just kept encouraging me on. Somewhere in the 5th round of Toes to Bar I looked down to shake my hands out and noticed I was bleeding... yep, my very first open tear from the bar (oddly enough thats pretty exciting). I sort of wish I didnt see it since I didnt even notice that it happened. However, I wasnt going to let it slow me down.

At the end I was pretty exhausted. To no surprise my CF family could see the exhaustion and just picked upt he cheering. MI was right there yelling to get me to keep getting back on that bar, M, K, Hubs... you name it they were shouting to keep going and get as much work done as I could in whatever time was left...

Finally with 7 rounds and 12 box jumps completed, I was done with 12.3... and yeah... nothing beats that feeling.

WARMUP:
Row 500m
20 Walking Lunges
10 Shoulder Dislocates
2 X 9 Fundamentals

WOD: 12.3
18 Minute AMRAP
- 15 Box Jumps (20")
- 12 Push Press (75lbs)
- 9 Toes to Bar
(7 Rounds + 12 Reps)





*As it stands right now (after all the scores were submitted on 3-13-12)
I am placed #242 out of 1596 women in the North East*

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Friday, March 9, 2012

The CrossFit Motto

March 9, 2012

I have found this in a few different places and wanted to share...

The CrossFit Motto

1. I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.

3. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to fight another day.

4. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t hard enough.

5. I may puke. I may cry. But I will not quit. Ever.

6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn?

7. The workout missed is the opportunity missed. I will not cheat myself of the opportunity to become a better athlete and person.

8. I understand the value of the push-up, the pull-up, the sit-up, the squat, and the deadlift. Just as there are a million ways to make chicken, so too are there a million ways to squat, sit up, pull up, push up, and deadlift.

9. I will give everything I have. And then I will find more within myself.

10. I don’t complain. Complaining is for crybabies. There are 250 babies born every minute worldwide. I will leave the crying to them and I will soldier on.

11. I will bite off challenges, spit out results, and beg for more.


WARMUP:
3 Rounds
- 20 Double Unders
- 10 Pistols <---- did one and thought it was a really bad idea for my hip so I left them out
- 10 Shoulder Dislocates
- 20 Walking Lunges
2 X 9 Fundamentals
2 Minute Squat Sit at Rack

STRENGTH/SKILL:
Mobility... everywhere...

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Patience

March 8, 2012

"Learn the art of patience. Apply discipline to your thoughts when they become anxious over the outcome of a goal. Impatience breeds anxiety, fear, discouragement and failure. Patience creates confidence, decisiveness, and a rational outlook, which eventually leads to success."
~Bryan Adams


Patience... something I was not blessed with much of! I am sort of an impulse person. I like to have an almost immediate reaction to my actions. I like to see results when I do something. I like to know the outcome once the problem is solved. I like to make decisions as they come to my head and I like to go "all or nothing" with pretty much everything I do. I realize this is a control issue as well as a patience issue... but I think in a lot of cases they go hand in hand. I just have to learn to use my control issue as a positive to allow myself to merge my confidence with my lack of patience.

I have learned to be a little more patient as I get older. The quote above states "add discipline to your thoughts"... such an interesting concept. If you can take the time dissect your thoughts, break them down and understand what it is you are waiting for and what a reasonable time frame is for an outcome the results will be much easier to comprehend... I suppose that's what "patience" is all about... so it makes sense.

The next step for me it to really think about the last line of that quote... "Patience creates confidence, decisiveness, and a rational outlook, which eventually leads to success." Pretty bold. Pretty great. Most of all pretty true. The results of pretty much anything you have to work at are not immediate. It takes time to get better, it takes time to solve problems, it takes time to work things out, it takes time to see results... its all in the way you handle it that makes it bearable. For me, admittedly, this is much easier to look at written out like that than it is to feel it on the inside. Its something I am working at and its something I hope to be strong enough to achieve.



Tonight I had to apply discipline and patience to my workout. Last night 12.3 was released. Its a triplet WOD, so a lot of people are very excited (since the last two were single movements). The worst part of it all is that it is 18 minutes long. Thats a long ass AMRAP. When I arrived the goal was to complete all 18 minutes, but make myself only go 60-70% through the whole thing. Take time, be patient and not go balls to the wall so I wouldn't be burned out for Saturday.

Thats what I did. It was hard to hold back, it was hard not to put it all on the line... but I am excited for Saturday and laying it all on the line.

WARMUP:
2 Rounds
- 10 Leg Swings
- 10 Spiderman
- 10 Burpees
- 10 Jumping Pullups
- 10 Air Squats
- 10 Around the Worlds
- 10 Abmat Situps

WOD: 12.3
done at 60-70%
10 Minute AMRAP
- 15 Box Jumps (20")
- 12 Push Press (75lbs)
- 9 Toes to Bar
(6 Rounds, 216 Reps)

SKILL/STRENGTH:
Mobility

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Wednesday, March 7, 2012

The Grass Is Greener

March 7, 2012


Take a minute to think about this... "You may think the grass is greener on the other side. But if you take the time to water our own grass it would be just as green." Again another phrase I could easily apply to both life in general as well as exercise and CrossFit.

Its so common to want to be/have/do something you feel is so far out of reach. When in reality there are very few things (within reason) that you cant be/have/do without giving it your best shot. Of course... if you wish for a million dollars to land in your lap that's one thing... but if you aspire to be a person that you are not and there is a path that can get you to that goal, its never too late. If you want to change your life, do it. If you have a dream or a goal, whats the harm in shooting for the stars.

I have been through quite a bit in my short 31 years on this planet. I know there are other people out there who have been through worse, and the things that I have been through might not seem as bad to them... but for me, my personal life hasnt exactly been an "easy" journey. I made a decision years ago to take a high path for myself. I could have very easily disappeared in a hole somewhere, but thats not me and thats not how my life is laid out. I channeled the pain, sadness, frustration, depression and used it as fuel to be a better, stronger, goal driven, successful person. Sometimes I lose sight of that and have to regroup, take a step back, "water my own grass" and say to myself... this is the hand that I was dealt, I am lucky to have the people in my life that I do have, I am lucky to have the best parents any person could ever ask for, I am lucky that I have people to love, people love me, care about me and most of all, I am lucky that I love and care about myself.

Our lives are in our own control. We can make the changes we need to better ourselves. Believe in yourself... your stronger than you think.

Tonight the 12.3 WOD will be released... I am so excited to see what awaits. I had a kick ass workout this morning that fired me up for the new Opens WOD!! My hip is feeling better and I am ready to rock and roll!!

WARMUP:
3 Rounds
- Row 250m
- 10 Grasshoppers
- 10 Back Extensions
- 10 Shoulder Dislocates
Jump Rope Circuit 2X
- 10 Singles
- 10 Each Leg
- 10 Side to Side
- 10 Front to Back
- 10 Crossover
- 10 Double Unders

WOD: "Appertain"
21-15-9 for Time
- Box Jumps (20")
- Deadlift (95lbs)
- KB Swings (1 pood)
(My Time 5:11 Rx)

SKILL/STRENGTH:
Rope Climbs
1, 2, & 3 Accents

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Pretty Accurate

March 6, 2012



WARMUP:
3 Rounds
- 20 Walking Lunges
- 10 Inchworms
- 5 Pushups
2 Rounds
- 5 High Hang Power Clean
- 5 Hang Power Clean
- 5 Power Clean
- 5 High Hang Squat Clean
- 5 Hang Squat Clean
- 5 Squat Clean

WOD: "Flow"
3 Rounds For Time
- Row 500m
- 10 HSPU (two abmats)
- 30 Air Squats
(My Time 11:48)

SKILL/STRENGTH:
Cleans 3-3-3
120lbs, 125lbs <--- failed first one and stopped for fear of hurting my hip more... getting frustrated but I know I have to heal!

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Beautiful

March 5, 2012

This article can be found at https://www.againfaster.com/en/blog/2012/01/13/you-are-beautiful/ and was originally published September 18, 2007... but it was published again on January 13, 2012. I would normally just post the link and talk about the article, but I absolutely LOVE this article and want to have it in my own archives.  Anyway... here goes.

If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.

I’d get the master tapes of America’s Next Top Model and dub over them with “
Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “CrossFit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.

I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.

Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.

They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.

Beautiful women train with intensity. The derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.

They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.

Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.


Be beautiful.

WARMUP:
Row 500m
2 Rounds
- 10 Spidermans
- 10 Around the World
- 5 Pullups
Row 250
2 X 9 Fundamentals

WOD: "Oracular"
5 Rounds for Time
- 20 Double Unders
- 20 GHD
- 20 Push Press (55lbs)
(My Time 16:28 Rx)

SKILL/STRENGTH:
Squats <---- I skipped these *tear* because my hip is really bothering me from the snatches and I dont want to be out of commission for the WOD this weekend.

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Love It!

March 4, 2012

I talked yesterday about how wonderful my CF Family is and how amazing they were at cheering me on during my 12.2 WOD. But today I need to share how awesome it is to be on the other side of that coin. 

When Hubs and I joined CF we had no idea that with joining we would become a part of something so special, something that is really hard to explain. There is a connection that happens within a CF Box that is so cool… there are no clicks, there are no groups, there is no cattiness, there is no drama… all that is left outside the doors of the gym. Once we enter we are all on the same level, we are all standing behind one another fighting for one another and pushing, cheering and coaching each other on to reach our highest potentials.  

Leaving the real “coaching” to the coaches… we have all learned how to share our knowledge with each other where we think someone might need it. We all have strengths, we all have weaknesses… and if we share them all with one another we will be the best team we can be! Everyone is there to help one another succeed.  

I cant really explain how cool it is to see one of my CF Family members reach a goal that they have been shooting for! I guess I might liken it to what it might be like to teach a kid to ride a bike… and the first time they take off without training wheels the look on their face is priceless!! You know how hard they have been working at it, you know how hard it is to train like them and what they have gone through to get where they just got. You can almost feel their excitement yourself!! It’s almost a daily occurrence at CF… personal bests, beating times… you name it, it feels awesome to see others succeed when you know how hard they work!  

This dosent just happen at my box… its what CF is all about. When we were about a month or two into CF we went to see K and M compete in the Garage Games Individual Comp in Natick. That weekend solidified the fact that this was the sport for me, that I was going to be a CrossFitter and that it was the best thing I could do for myself and my body. It was amazing to see all the athletes there cheering each other on, whether they were members of the same gym or not. I experienced it first hand at the Teams Garage Games where we felt the “love” of the community  cheering us on as we plugged away at the WODs… and where else can you see this…


This is Charity Vale the 1st place finisher for the last event in the 2009 games cheering on her competitor Kristan Clever right after she finished the WOD. You dont see that in other competitive sports... thats for DAMN sure!

Today K and M opened the gym to give Hubs, J and some others a second (or third) shot at 12.2... I watched in awe as J kicked some major ass and added a ridiculous 13 to his score!! The Opens make us do crazy things and I was so happy to witness him achieving a goal!! Way to go J!!

MOBILITY:
Every stretch I could think of to stretch out my hip...
Roll gluts, hams, quads.... you name it...

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Proud Moment

March 3, 2012

“If people only knew how hard I work to gain my mastery, it wouldn't seem so wonderful at all."
--Michelangelo

I feel like this is a pretty fitting quote for today. Since joining CrossFit and the sudden surge of crossfit sweeping the nation there have been loads and loads of before and after pictures plastered all over the internet.  Whether it be abs of steel, a kick ass back or a really tight butt, there are 100 comments of people saying "I want that" or "I will never have that" or even "how could you even do that?!"

I was even looking at some pictures of Annie Sakamoto and was told "thats gross" by someone in regards to her muscles which actually made me laugh... I look at her and swoon. To me every muscle on her body and every line of definition is a clear indication of her hard work and dedication to her body. Its really easy to say "I want that" but in reality... as Michelangelo was probably trying to say in his quote... the road to success and "mastery" is not easy. Annie didnt wake up one day with muscles and strength.

This is one of the hardest things to keep in mind when "comparing" myself to others at the gym or in CrossFit in general. There is a goal in my head and seeing as how I am a very goal orientated person I just cant quit till I get there. I want the path to be a straight line, but we all know that in reality that just not the case... ever. When I am upset that my time isnt as good as I wanted it to be or that I didnt increase weight as much as I wanted I have to keep Annie and Michelangelo in mind... this shiz aint easy and its going to take time, but if I want it, I WILL get it.

I had one of my proudest moments at CrossFit Wachusett this morning. Again it wasnt one of our typical Saturday mornings... its 12.2 day. The real deal. I felt a lot of pressure, only pressure that I put on myself of course. This is "my" thing. This is what I love to do... lift heavy weight. I knew I could snatch 100lbs so I was just going to have to suck it up, do the WOD and kick some ass. Not sure how much of a reality it is, but in my head this is THE workout that I was going to be able to have a team impact on for the Open. Once they introduce pullups I am screwed (of course I dont know that... but thats what I was feeling at the time). I coulnt help but remember last weekend when I did WORSE on Saturday when I re-did the WOD... so yeah, nervous wreck.

Some of the guys went first and I cheered on and watched... than I started to really warm up. Eventually it was time for me to go and I was going alone. There were quite a few people at the gym to witness and I asked Hubs if he would watch rather than WOD with me since he knows some more of my cues... and he knew how nervous I was. Next thing I know and it was 3...2...1...GO...

The 45's and 75's were cake. I was flying. I was doing my best to not go too hard as to not have enough steam to get up the 100 lbs... but I wanted to have enough time to get as many in as I could. I was on a pretty good pace and when the first 30 reps were complete I had a little over 4 minutes remaining. I loaded the plates and went in for the first 100lb snatch. BIG FAIL... second attempt BIG FAIL...

Holy crap, I almost started crying. All these people watching... I only get one shot... I was mad, scared, pumped and overwhelmed... than I hear "get it Sarah" and "right back in there" and everything and anything my CF Family could say to get me going (they are all amazing by the way)... I turned around, put my hands on the bar and BAM... first rep complete. From than on I was on a roll. I just kept getting in there and getting the reps up. A few brought me down into a super deep squat and some almost to my knees where everyone thought for sure I was going to drop the weight, but I was able to recover and stand up... at the end of the 10 minutes I had successfully completed 11 reps at 100lbs.

This was BY FAR the most rewarding WOD I have done. All the high fives, the giant hug from Hubs... the support from everone was awesome!! I really fed off of the energy in the room and couldnt ask for a better team behind me!! I am really proud of my score for 12.2 and hope to continue to be successful with the rest of the Opens WODs.

And apparently I make some pretty "interesting" faces when I lift...

WARMUP:
20 Walking Lunges
2 X Burgener Warmup
Snatch Progression

WOD: 12.2
10 Minutes as far as you can get through this sequence
30 Snatches @ 45lbs
30 Snatches @ 75lbs
11 Snatches @ 100lbs

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Tuesday, March 6, 2012

Recovery

March 2, 2012


Typically, my Friday mornings consist of a breathtaking WOD and either an ass whooping strength session or an ab wrenching, hand burning... you name it skill session. Today was a different kind of day. Last nights snatching and tomorrows 12.2 WOD makes today a perfect day for recovery and mobility.

Having said that... whats a Friday without my CFW Family?! Nothing!! So off to the gym I went at my usual time where I knew I was going to warm up, stretch out and work every mobility move I possibly could to keep my hips, hams, quads, shoulders and back stretched out. the last thing i wanted was to wind up sore for tomorrows attempt. K also advised that I keep my protein intake the same as I would on any other workout day to help with the recovery so I did that as well.

The importance of recovery, rest and mobility is as high in Crossfit as it is in any other sport... today was a well needed day!

Bring on 12.2!

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Keep Trying

March 1, 2012

I walked into the gym tonight filled with emotions. I started going Thursday nights as a "skill" night. Where I could work on the things that I need to develop with less of a time constraint than I have in the mornings. However, since the Open workouts are released on Wednesday nights my time on Thursdays for the next few weeks will be dedicated to working on the skills necessary for the coming WOD. Last week I had my first run with 12.1 and did what felt like a half a million burpees... tonight, tonight was my kind of night... Snatches!

WOD 12.2 was released at 8:00pm on Wednesday night... I was both excited and nervous at the sight of it. This is what I was waiting for, something that my strength would play a factor in, something that would boost my confidence.

12.2 for Women:
10 Minutes as far as you can get through this sequence
30 Snatches @ 45lbs
30 Snatches @ 75lbs
30 Snatches @ 100lbs
As many as possible at 120lbs

I knew going into the gym that my goal tonight was to snatch 100lbs. I have never done it before. The most I had snatched was 85lbs and that was back on my birthday. In order to get past the mental block that I wasnt going to be able to successful. I went in with a "sort of" open mind.

I was thrilled when I got there to see so many people working out! I could hear some cheering going on... it was KP working hard at the 12.2 WOD! It was a great way to get motivated to work hard tonight. When she was done we talked for a few to see how it went. It was great to see her accomplish her goal for that WOD. At that point she said how excited she was for me to do the WOD and couldnt wait till Saturday to witness it. That pumped me up even more!! I needed to get down and dirty with the snatches!!

So I did a warmup and than got started with a progression. K advised me to do a few at 45, a few at 75 than work up by 5lbs till I hit the 100lb mark. The most frustrating part of it all was when I got stuck at 95lbs. I just couldnt get over the hump of 100lbs. I think it was more the mental block coming into play. We set up two bars, one with 100 and one with 95 and I went back and forth... all of a sudden with K yelling "open your hips" there it was... I nailed the 100lbs.

From than on I was able to put up a couple more. I had to squat snatch all of them and I was pretty low... but whatever it takes!! So I set up the progression of weights, took out my cell phone timer and set it for 10 minutes. Sixty seven reps later (7 at 100lbs) I was a happy lady. I didnt go "all out," I was at about 80% and I wasnt even really planning to do the 100 pounders... but once I got there I couldnt stop.

I am ready for Saturday!


WARMUP:
20 Walking Lunges
2 X Burgener Warmup
Snatch Progression

WOD: 12.2
10 Minutes as far as you can get through this sequence
30 Snatches @ 45lbs
30 Snatches @ 75lbs
7 Snatches @ 100lbs

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Friday, March 2, 2012

The Pushup Saga

February 29, 2012



Less the a year ago the thought of doing pushups gave me hives... today I am pushing myself to get better and better at them and will no longer sacrifice my pushup form for speed. Its important to me to develop the skills and muscles that you use while doing pushups for my other lifts and movements and... well... its really nice to not dread the pushup days! I went from doing "girly" pushups on my knees just 6 months ago to being able to stay up on my feet for some of a set, than most of a set... and eventually where I am now, where I make sure on each rep my chest touches the ground (to meet CF Standards).  

Today was a fun workout for me. Apparently I am one of the few who actually enjoy overhead squatting... or squatting in general for that matter! We started with skill, back squats, which we havent done in a while. Last time I was able to get 190 for 3 reps. Thats was a pretty good accomplishment for me, and today I wanted more. I worked up to 190 and was able to get out 4 reps before I dropped the weight. Something about a squat that makes me feel so strong. K and I talked about my "issue" and she thinks it might be because I am bottoming out on my squat so as I stand up I have a tendency to buckle my right knee in to help push. I have a really deep squat in general so this is just something I have to work on, screwing my feet into the floor and pressing my knees out as I stand up. I will get there.... AND, I did get one more rep than last time!!

After squatting we got right into the WOD, which included the overhead squats. The prescribed weight was only 65lbs for women so I loaded that up and got ready for J and T to join me. Together the three of us crushed the WOD! I had no problem doing all 10 of the OH Squats unbroken, even the wall balls that followed were ok... it was the pushups that slowed me down. I was determined to get each of them with my chest to the ground. After all, thats what I have been working for. After the first round I was able to catch up to the boys on the OH Squats.. but they would passed me on that second set of pushups and I was unable to recover. I didnt want to fall too far behind so I worked as hard as I could. Finally after my third unbroken OH Squat and only stopping once on that last set of 20 wall balls I was onto the last set of pushups...

Than, I did something dumb. I was working, more than half way and I turned to reach for my water bottle... WHAT? Why? I didnt need water... gaahhh, I used it as an excuse to break on my pushups. As soon as I did it I knew I didnt need it. I got right back down and finished up the pushups, my arms were quivering with each of them and I would have to stop every completed rep and shake my arms out. When I was done, I was happy... I was happy I was done, I was happy I did the WOD Rx and didnt slack on the pushups... and I realized next time... the water bottle stays on the other side of the room!!

WARMUP:
2 Rounds
- 20 Walking Lunges
- 10 Grasshoppers
- 10 Ring Rows
- 5 Toes to Bar
2 X 9 Fundamentals
2 Minute Squat Sit @ Rack

WOD: "OH NO"
3 Rounds for Time
- 10 OH Squats (65lbs)
- 20 Wall Balls (14lbs)
- 30 Pushups
(My Time 15:01 Rx)

SKILL/STRENGTH:
Back Squat 5-5-5-5
155, 175, 185, 190 (for 4)

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Thursday, March 1, 2012

Strange?

February 28, 2012

You know the moment when you are trying to accomplish something and all of a sudden you realize that you are almost done... just a few more steps, minutes, reps.... whatever it may be (in our out of the gym)... in that moment whether you know it or not, you make a decision. The decision to go on, push yourself to stay up for just a few more hours to finish the paper due tomorrow, work a few more hours to meet the deadline you promised a client, run the last quarter of a mile without walking a step, struggle through the last rep of a 10 minute AMRAP of an exercise that might not be your "favorite", or even spend time thinking about whether a relationship is worth saving when it is on the rocks... you either decide to push to go on, or you decide to give up. The choice is yours.  In that moment its determination that comes into play. If you want it, you can have it... Sometimes you have to learn to push yourself for the smaller things first... but eventually you will see that if you just go for it, you might surprise yourself.


I had this running through my head over and over during a portion of this morning WOD. When I looked at it on paper it seemed pretty daunting, but I was hoping the TABATA style timing would help get me through the hardest part (the 50 pullups). TABATA timing means that you work for 20 seconds and rest for 10, its typically done in a 8 minute round... but this morning we had a set number of reps to complete in however many 20 on 10 off it takes to complete it. Seemed pretty simple...

All was well when I plowed through the 1K Row... I actually row TABATA a lot faster than I do without a break, we were all off the rower before the 5 minute mark... my goal was to stay right behind T (or as close to him as possible) because he is a strong rower, and be ahead of everyone else, because I knew I would slow down at the pullups, not trying to "beat" anyone... just trying to push my limits. I was able to get in 2 abmat situps before the rest of the crew joined in. At that point KP and I had each other in our peripheral vision... we were right on time with each other. Fifty abmat situps later and I was onto the pullups...

This is where the determination came into play. Pullups are hard enough for me as it is... and the thought 50 of them in a row is enough to give me hives!! However, I have been working on them and I knew I could do it. It might take me a little longer, I might need breaks, but I CAN do it ! The TABATA timing helped a lot, so I did my best to only rest during the allotted rest times. Everyone was done with pullups before me, some even done the 50 box jumps that followed before I was done the pullups, but again, I did every single one of them!  Just a few weeks ago I couldnt do 1 kipping pullup... let alone 50 of them!!

The box jumps seemed like a "rest" after all those pullups... and with the cheering from KP, T, and K I was on a roll... it was a great morning for mind over matter at CF Wachusett!!

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 Spiderman
- 10 Air Squats
- 10 Shoulder Dislocates

WOD: "Tabata Something Strange"
For Time, Working for 20s Rest for 10s
- Row 1K
- 50 Abmat Situps
- 50 Pullups
- 50 Box Jumps (20")
(My Time 16:40 Rx)

SKILL/STRENGTH:
Ring Dips 10-10-10 (small blue band)

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