Thursday, April 26, 2012

Life is a Game

April 25, 2012

WARMUP:
Jog 200m
3 Rounds
- 10 Spidermans
- 10 Pushups
- 10 Back Extensions
Group: 9 Fundamental Review

WOD: Turbo Charge
15 Min AMRAP
- 10 Deadlifts (155lbs)
- 15 T2B
- 20 Burpees
(3 + 25 Rx)

 SKILL/STRENGTH
OH Press 5-5-5+
45, 45, 65, 75, 75

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Tuesday, April 24, 2012

FUN

April 24, 2012 

It may not look like it while I am working my butt off sweating from every spot possible to sweat from on my body... but I love every minute of every WOD...

It may not look like it when I am laying on the ground trying to catch my breath after however many minutes of work I just performed... but I cant wait to do it again when it is over...

It may not look like it when I drop a bar filled with 5 lbs over my 1RM because I havent been able to complete the rep yet... but I have FUN every single workout...


The only way to continue to do what I do daily and get out of bed and push through every workout is because I enjoy what I am doing. I am having fun while I am doing it and I love the people that I do it with. No only do I we have FUN while we WOD, but we have great relationships within the gym. We laugh together, we chat, we hang out and we really enjoy each others company.

Its really fantastic to have such a great support system and that fact that it is growing week to week is just adding to the excitement. Its nice to be able to show people the fun we have and invite them to join in our family. We have all brought people into the gym so bringing some of our "outside" world into the community is fun and once they see with their own eyes what we talk about they are not left disappointed!

It dosent have to be CrossFit, but having fun while exercising is so important. Do the things that make you smile and do it with the people that  make you happy. It will motivate you to continue on in whatever it is that you choose and give you the push to succeed!

HAVE FUN!!

WARMUP:
Row 500m
3 Rounds
- 5 Inchworms
- 10 Situps
- 15 Squats
Group: SDHP & Double Under Instruction

WOD: TABATA
8 min @ each station 20 sec work 10 sec rest
total lowest reps each station equals score
- Double Unders - 5
- SDHP (55) - 9
- Wall Balls (14) - 6
- Ring Rows - 7
Total = 26

SKILL/STRENGTH:
3 X 5 Pullups

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Pick Yourself Up

April 23, 2012

Stress is a huge part of most peoples lives. Stress comes in many forms and can be totally self inflicted or set off by things that are out of our control. Like most things (I feel like I say it a lot at least) it is how we handle the stress, how we deal with it that determines the severity of the problem.

Personally the way I like to deal with my stress is with the gym (shocker I know). In all honesty when I am there nothing else matters. Its me, the weight or the clock and my mind. I am not focused on marriage, work, friends, family... I am focused on what I am doing and how I can get better at it. Its a place that I can escape from the everyday stresses in life and there is nothing like it for me.

When I have a bad day I look forward to the gym, when I am going to have a stressful day at work I look forward to the gym, when things are going not so good at home, I have a fight with a friend or the whole world seems to be falling apart around me… I look forward to the gym. It makes me feel good, it relieves stress and I am alone. Even though I am not really “alone…”

With Crossfit there is another element. The fight and the determination to get better, faster and stronger that I embrace when I enter the gym takes over. Suddenly when the clock starts I forget everything else and focus on the task at hand. I feel better, my mind clears and there have even been times that I have a totally different perspective of something after a workout. It resets my thoughts and helps me to approach things differently.

Sounds cliché but CrossFit has been a life changing experience for me. I am looking forward to what comes next and can honestly thank CrossFit for saving my life and keeping me sane!  Stress will always be there, but so will CrossFit!


Todays WOD looked "challenging" when I saw it! I was so excited to start what was going to be a pretty stressful day after a really stressful Sunday with a kick ass workout! It did not disappoint! I really pushed myself as hard as I could to get this WOD done. Felt phenomenal when it was over!! Totally proved my own point!

WARMUP:
2 Rounds
- 20 Walking Lunges
- 10 Shoulder Dislocates
- 5 Inchworms
- 5 Pullups
Group: Hanging Clean Review

WOD: "F1" for Time
- Row 1K
- 10 Hang Cleans (95)
- 20 Hand Release Pushups
- 30 One Handed Kettle Bell Snatches (1pd)
- 20 Hand Release Pushups
- 10 Hang Cleans (95)
- Row 1K
(My Time 17:19 Rx)

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Sunday Humor

April 22, 2012

Because I had to spend the whole day at the office this is all I got...


Overcome

April 21, 2012



Today was my kind of workout. Still loving Saturday mornings at the box, and its so nice that even since the opens have wrapped up there are quite a few people still going. I am back to doing the WOD that I missed on Thursdays since thats my skill session day, on Saturday mornings. Whats nice about that (and different from my weekly routine) is that there are already times and weights on the board from my fellow CFWers. On any given day I am there at 5:30am, therefor we are the first times/weights to get listed. Not that I am "competing" with those who are on the board... or should really focus on that number as long as I am giving it my all... but its nice to have a goal to shoot for and see what others who share my same skill set can do.

I honestly debated a skill session after knowing what I saw on Thursday night. I watched a few people complete it while I was skilling... and saw others comments about it on the website. It was going to be a tough one. BUT... I quickly reminded myself that I was in this for a reason and what my goals are. I was going to do it and I was going to kick ass at it! Thats all there was to it.

Hubs and our newest (as of Saturday) CFWer MK was there for the ride!! We were about to endure "Edit" and we were all going to give it everything we could! Three, two, one... GO and we were off. The skill session that M held with us before the WOD worked wonders. He really took the time to breakdown the med ball clean and the weighed overhead lunge to assure that we are loading the proper muscles and not burn out our quads before we had time to get into the second round. It worked wonders. I really focused on loading my hamstrings properly in the cleans, taking long strides in the lunges and being as quick as I could off the box on the box jumps. I felt as light as a feather on them for all 5 rounds and I am pretty sure its because my quads didnt turn to junk after all the cleans and lunges between them. When I was done I cheered on MK and Hubs till they finished and we all collapsed in a pool of sweat!

Good Times!! I love me a Saturday at CFW!!

WARMUP:
3 Rounds
- Jog 200m
- 10 Grasshoppers
- 10 Around the Worlds
- 5 Toes to Bar

WOD: "Edit"
5 Rounds for Time
- 10 Box Jumps (20")
- 15 Med Ball Cleans (14lbs)
- 20 OH Walking Lunges (15lbs)
(My Time 10:29)

SKILL/STRENGTH:
Mobility

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Auditions


April 20, 2012

Open auditions starting today!!


 Seriously, if there is one thing I have learned in my life, being myself and staying true to being the person I want to be is by far the most important lesson I have learned. It didn’t come overnight and I didn’t “learn” it from one particular instance. My parents didn’t “teach” it to me, I didn’t read about it… It is all the moments in my life so far rolled up into one tight package.

As a child I wasn’t “popular” I had a rough go for a lot of years in school with getting made fun of and even having people throw shit at me (kids can be so crule). I spent years in the nurses office trying to get her to call my mom so that I didn’t have to go back to class. Lots and lots of broken thermometers in the nurses office faking a fever… but she was on to me of course. I couldn’t understand (and still don’t) how I, who didn’t do “anything” do anyone could be treated that way just for being me. I tried hard to get involved, tried to get people like me, tried to fit in and that just resulted in people making fun of me more because I was trying to hard. AWESOME.

I almost transferred to a high school out of my home town because of the horrible experiences I had in elementary and middle school. The thought of clearing my name and getting out of there was something I really considered. However, after talking to my parents and deciding that “high school was different” I didn’t make the move. The idea was that if it was “that bad” than we would talk about switching. I had a few friends that I was happy to not leave, those of which I am still good friends with to this day and we all walked into the high school on the first day excited to start this chapter of our lives.

Not much changed for me. Still the kid that got made fun of… still trying to fit in… but as my mom (see mom always knows best) always told me… something inside me started to change. I was coming into my own. I knew the person I wanted to be and I was sticking to my guns. I started to get the “if you don’t like me, that’s ok” attitude and my life started to look up a bit. My first “real” boyfriend had a lot to do with that. He helped me to understand that fitting in wasn’t all that important as long as you were happy and by trying to conform to what people expected me to be was only going make me sell myself short. If I knew where he was today I would thank him for that as I think about it often. By the end of high school I was dating a guy for two years (alum of my high school) that most people in my class wouldn’t even believe would talk to me let alone date me. Stunned the world that he came to both jr and sr proms with me and in fact did actually like me… and he liked me for ME.  I had a few girlfriends that were (and still are) amazing friends and women that I am proud to say are my friends… and I was starting to become “myself.”

College was amazing. Leaving the people who knew me since grade school and before was the perfect change in life for me. No one knew me as the kid who got paper thrown at her, no one knew me as the kid who got made fun of by all the popular girls, or the one who cried in the bathroom. I started to become my own woman, the woman who I wanted to be. It took a lot of ups and downs, a breakup, fights with friends, a tragic loss, new friends, new love, rekindling relationships, being hurt, being rewarded, being a leader, a mentor and someone that people looked up to… there were lots of emotions… but through all of that, staying true to myself, my thoughts, my feelings and knowing that my feelings were ok, correct and exactly what they “should” be and not doubting that… I am ok.

Today I am ok and I know the decisions I make and thoughts and feelings that I have are ok… I would like to sign up for that audition because I know I have the part!!

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
- 5 Burpees
- 10 Situps
- 10 Back Extensions
Group: Deadlift Instruction

WOD: "Diane"
21-15-9 for Time
- Deadlift (155lbs)
- HSPU (small black bands)
(5:05)

SKILL/STRENGTH:
3 X 200m Row

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The Less You Give a Damn...

April 19, 2012

Clearly I see a lot of saying and graphics on FB that are motivational both relating to CrossFit as well as life in general. I saw this one and it made me stop and think for a good couple of minutes.


Now my first reaction was YES... this is so true. I need to learn to loosen up "relax" and let things roll off my back. If I dont care what happens than I cant be disappointed. But the more I think about it… I am so very happy that I DON’T think with that mentality. How sad to think that if you give up on something it will just go away or that if you don’t care how your actions affect someone, or yourself for that matter that you will be a happier person. That’s not true at all! Seems like it would be an awfully lonely and unrewarding way of life. What makes life so great is the look on someone’s face when you do something that makes their day/week/life… the feeling you have when someone tells you that they love you… the satisfaction you get when you accomplish a goal that you have been reaching for. What is life without all that? What is life without fight?

There is a balance. One that is hard to maintain. There are of course things in life that you shouldn’t “sweat.” You can ask anyone I know, I am famous for over-reacting… or jumping the gun when I hear or see something that causes me to react whether it be positive or negative. Yes, I have to learn (and have been learning) to scale that back… learning to let the “small things” roll off my back or at least give myself some time to think about the reaction before jumping to conclusions. But I cant imagine just shutting off my feelings and not “giving a damn” about how I am respecting myself and others. Seems so wrong.

I am a passionate person. I come from a family of passionate people. We are fighters. We are lovers. We are headstrong. We don’t give up. We do the things that our brain initially says “no way” to. We are I am stubborn… and I wouldn’t change any of that.

What is life without passion?

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Thursday, April 19, 2012

Weakness

April 18, 2012


Today is another prime example as to why I love CrossFit. I have expressed how happy I was after the Open workouts that I was no longer intimidated by the pullup bar, I dont consider it my "weakness" anymore. In fact I look at it now as a way to challenge myself and push even harder to reach my goal (10 kipping pullups without dropping from the bar) by June 30th. This goal just so happens to come in time for The Beast of the East which Hubs and I are planning to compete in.

When I saw the WOD I had that sinking "oh god this is going to be really hard" feeling in my stomach. It was 40 double unders and 20 pullups for 4 rounds. This could (and has) been one of the most frustrating combinations of exercises I have ever done. My doubs come and go and my pullups... well, they are getting stronger as I said... I just have to keep at them.

The saving grace for this morning was the group instruction that M gave before the WOD. It was well needed and so very helpful. This is something new that CFW is starting. At the end of the warmup we have been doing a group warmup, or group instruction. Monday we worked on OH Squat position before OH Squatting, Tuesday we worked on Burgner Press before doing push jerks and today it was double under practice. We ran through some drills for being quick on our feet., we jumped on the low box for speed and form, we jumped with no rope, we jumped with a rope, singles... singles into doubles... and eventually the doubles were flowing. M really stressed to not get frustrated. Which of course is much easier said than done, but its true. The second you get flustered and you are already tired... game over.

When the WOD started I was geared up to give it my all. I quickly put the "uggg" out of my head and though "YES, nows the time to push and work on the things I really suck at." I was super excited to push through the first 20 pushups with a great pace and I was able to link 2-3 at a time. This is pretty big for me and I feel a lot of it is psychological. I know if I just get out of my head I will be able to do it and thats what I was trying. It worked (what do ya know...). The rest of the 4 rounds were the same. I pushed and pushed, took WAY less breaks than I ever have doing pullups in the past and was proud of myself for really sticking to my guns.

The double unders... well at least I can say I didnt spend the entire 13+ minutes swearing at my rope! They were coming together, they were linking and I was able to breeze through some of the sets pretty easily. M was constantly reminding me to relax and stay light on my feet. I start to crouch and bring my knees up when I get tired and thats when I get tripped up. I have to learn to keep the rope in the same spot. He and I talked after and he noted if I started the set upright with a slightly tight belly and soft knees was far more likely to string more together than I would if I started bent and heavy. It was clear that relaxation is the key for me because once I start to stress I tense up and it goes downhill fast.

Either way you slice it I actually enjoyed todays WOD. Holy crap... I just said that... write it down.

I was able to use the things that I am not so good as as a push to get better and I feel great about my time and my performance. I am going to keep working at both of these skills and eventually these "weaknesses" wont be weaknesses anymore... they already feel like they are losing that name in my mind.

WARMUP:
Row 500m
3 Rounds
- 5 Ring Rows
- 10 Pushups
- 10 Spiderman  
Group: Junkyard Dog
Group: Double Unders

WOD: "Next"
4 Rounds for Time

- 20 Pullups
- 40 Double Unders
(13:14 Rx)

SKILL/STRENGTH:
Back Squats for Speed
3-3-3-3-3
45, 65, 85, 105, 115

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Wednesday, April 18, 2012

Forget

April 17, 2012

Lets face it, we have all been hurt. We have all either been dumped and heartbroken, had to be the person to do the heart breaking, had a friend stab us behind the back, trusted someone who we shouldnt have, been let down by someone we love and trust... I would actually feel bad for a person who hasnt had those experiences. It is those things in life that make us the person we are today.

The way you handle those situations will result in how you will handle the next one. Each outcome and each attempt, failure or success will teach you what do do the next time the situation arises. The question arises though, if you should ever forgive the person that hurt you, or if you the "crime" was too big to ever let go or "forget".

I think, like a lot of things, time helps to heal. There are some things that seem like the most horrible thing in the world while it is happening, but soon enough you cant remember what it was that set you off... you just remember that you are/were upset about the situation. Than of course there are those things that are so deep that you can remember every second and all the emotions come back at the thought of the incident(s). How do we move on from those things, let go and live without being angry about it.

For me a lot comes from being honest. Yes, I have a huge mouth and I have a tendency to just open it and spill whatever thought comes flowing through my brain at any given moment. This was actually something that I learned to do from all the times I was hurt in the past. No one will know how I feel if I dont tell them and I think somewhere deep down inside I feel that if I am honest with someone, whether it be my mom, my dad, hubs, a friend, a co-worker... that I have nothing to lose. My feelings are my feelings and as long as they are not hurtful to them than they should know them. I have found in a lot of cases that this has actually helped my relationships with people. Hubs might add that my timing for spilling these feelings might not always be the best time... but again, whether its with him or any one of my friends, I am glad that I tell them what I feel when I am feeling it. There is no question how I feel about something and in some way it feels good to just lay it all on the line. I mean hell... here I am putting my life and thoughts on paper. Some of its embarrassing, some makes no sense and some makes sense to certain people and not others, its just the way it is.

I guess what I am trying to say is that I have taken the hurtful things that have been done to me in the past and spun them to be positive in my life. I dont drone on the actual "instance" that caused the hurt or the pain, that happened, its in the past... but I use it, I use what I learned to make myself a better person and strengthen the relationships in my life.


WARMUP:
3 Rounds
- 20 Walking Lunges
- 10 Shoulder Dislocates
- 10 Inchworms
- 5 Pushups
Group: Burgerner Press Warmup

WOD: Crazy Eights
8 Minute AMRAP
- 8 KB Swings (1.5pd)
- 8 Push Jerks (75lbs)
(6 + 11 Rx)

SKILL/STRENGTH:
Good Mornings 5-5-5
45, 65, 75
GHD Situps 20X3

Tuesday, April 17, 2012

I got Lucky Today!

April 16, 2012

Well well well... I am such a liar. I was around for a week and than it was mass chaos again! I have been busy at work so the blog fell to the wayside unfortunately. I just didnt have it in me to come home and write... but I did think about it every day, honestly. I really said "oh I want to write about xyz" to myself every day, but I was so tired and since aside form work, going to crossfit is super important to get through my days I needed my sleep! So that came first. Than I had a fun fulled weekend jam packed with so many fun things that until tonight I didnt get a chance to sit down, unwind and focus on the blog. Alas, here I am, writing and in a great mood ready for the rest of the week!

Today was a milestone that I will not forget. I had quite the breakthrough... I went shopping. You can ask my mom, you can ask Hubs and you could even ask a few of my girlfriends... pant shopping with me... NEVER a good time. You see, I have a huge problem buying pants off the rack and have spent numerous occasions literally crying (no lie, actual tears) in the dressing rooms at various stores trying on pants. One of the most stressful things that I have to do. It was a lost cause and once I find one pair that fit they become the "go-to's" and I never have to look again.

My body is changing, I am looking at myself differently in clothes and the "go-to's" are starting to lose their appeal. It was time to go shopping... so KP and two other friends had a "Patriots Day Shopping Extravaganza" yesterday. What a trip it was!!

First stop I was looking for a pair of gym shorts. Went for the "usual" size. I was floored when the waist was way to big! I couldnt believe it. I was pretty much on a high after that. After lunch (yes, even after eating) we continued on and I met my new best friend... Charlie Baby Boot... he is long, lean and SEXY... the perfect pair of jeans. I was told "you WILL" fit into a pair of Lucky Brand Jeans and let me tell you, I was not let down. They fit and they made me feel like a million bucks... and the fact that they are 3 sizes smaller than the last pair of jeans that I bought... well that helps!


So the rest of the trip went great. Things fit, things didnt fit... but for the first time in a long time when something didnt fit I didnt get pissed of and upset with myself that I was not happy with my body. When I put on a pair of shorts and they nearly cut off circulation in my quads all I could think when I looked in the mirror was "damn, my legs are coming back... and they look damn good!!" I know I am working hard, I know I am proud of my body and I will find something that will work. 

My advise is what it always is.. and I can finally say that I am living proof. If you are unhappy, do something about it. Who knows you might get "Lucky" too!!

WARMUP:
400m Run
2 Rounds
- 5 Pullups
- 10 Sit Ups
- 15 Squats
2 X Burgerner
2 min Squat Sit at Rack
5 min Group Warmup (working OH Squat Technique)

WOD: "Nancy"
5 Rounds for Time
- 400m Run
- 15 OH Squats (65lbs)
(15:32 Rx)

SKILL/STRENGTH:
OH Press 5-5-5+
45, 45, 65, 75, 75 (for 10)

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Monday, April 16, 2012

Enjoy It

April 15, 2012


CrossFit Total

April 14, 2012


WARMUP:
3 Rounds
- 10 Walking Lunges
- 10 Around The Worlds
- 10 Leg Swings
- 10 Hollow Rocks
- 10 Squats
2 Min Squat Sit at Rack

WOD: CrossFit Total
- Deadlift
185, 225, 255, 265, 270 <----PR
- OH Press
75, 80, 85, 90 <---PR
- Back Squat
175, 185, 205, 215 <---PR
TOTAL  = 575 lbs

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Mashed

April 13, 2012

WARMUP:
3 Rounds
- 20 Double Unders
- 10 Grasshoppers
- 10 Back Extensions
2 X 9 Fundamentals
2 Min Pigeon Stretch

WOD: "Mash Up"
15, 12, 9, 6, 3 for Time
Squat Clean (75 lbs)
Burpees
(7:23 Rx)

SKILL/STRENGTH:
Rope Climbs 3X3

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Dont Give Up

April 12, 2012


Love Me Some Squats!

April 11, 2012

WARMUP:
2 Rounds
- 10 Spiderman
- 10 Squat Lands
- 10 Burpees
- 5 Pullups
- 5 Shoulder Dislocates
2 X Burgerner

WOD: "Amped"
10 Minute AMRAP
- 30 Double Unders
- 10 Snatches (65lbs)
- 10 Walking Lunges
(3+39 R)

SKILL/STRENGTH:
Front Squat 3-3-3-1-1
115, 125, 135, 155, 175 <---PR!

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Fight Gone Bad

April 10, 2012

WARMUP:
Fire Hydrant Jog
2 Rounds
- 10 Abmat Situps
- 10 Back Extensions
- 10 Inchworms
2 X 9 Fundamentals
2 Min Mobility

WOD: Fight Gone Bad
3 Rounds - Total Reps
1 Min Wall Balls (14lbs)
1 Min SDHP (50lbs)
1 Min Box Jumps (20")
1 Min Push Press (50lbs)
1 Min Cal Row
1 Min Rest
(259 Rx)

SKILL/STRENGTH:
TABATA L-Sit Hang

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Thrust

April 9, 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
Lax Ball Mobility

WOD: Thruster Ladder
3 thrusters on the min, every min
Start with 65lbs add 5 lbs each min until failure
65-115 (got 120 for 1)

SKILL/STRENGTH
4 X 250m Row w/1 min rest
(56, 53, 51, 53)

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Saturday, April 7, 2012

My Favorite

April 7, 2012

This is me... when I was 7 or 8... in my dance costume.


Yep I was a skinny little thing back than but as you can see even as a little girl I have always had pretty muscular legs. This was after 6 years of tap dancing, which continued on until I was into my 20's. I also took others styles of dance lessons, ran track, played basketball, softball and anything else I could get involved in that had to do with athletics. Of course I pay no attention to my diet at all and ate cookies and cake for breakfast and my favorite food were smores pop tarts... but thats besides the point!

I went through some odd times as all teenagers do with their bodies, but there was always one thing I could be proud of and that was my legs! Long, strong, lean and muscular.

As I got older (and let some things go) the strength was always there, but the appearance... well, lets just say I wouldnt be caught in shorts outside of my house and was pretty self conscious in a bathing suit. Its hard when the part of your body that you loved the most becomes something you hide from people. The last few years were tough. I was embarrassed that I had let myself "go" and felt that no matter what I did I just wasnt going to be able to get back to where I wanted to be. It became very hard to come up with a part of my body (or appearance) that I liked the most about myself... and everyone should have at least one thing on that list always!

You learn very quickly that its impossible to spot reduce and that really, when it comes down to it, you can work out all you want but if your diet doesnt allow for it, your body will never change. I would go to the gym and squat, deadlift and lunge my heart out with no results... nothing seemed to work. However, one day my mind and my body started working together. I realized that if I wanted what I wanted... hell, I could have it. I just had to put my mind to it and go for it. Commit 100% to it.

Being where I am now, 8 months (tomorrow) into my new life I still have pretty big legs. They have reduced in size quite a few inches in that time and certainly have more to go... but I am proud of where I have come. I can say that I worked hard for the shape that they are in and I am no longer embarrassed by their size. They are strong, even stronger than ever before and I am becoming not only happier with my legs, but with the changes happening to my whole body.

I have trust in crossfit, I understand that its up to me to make the right decisions in regards to both food and exercise to have the results I am looking for... and I will tell you (in case I havent said it enough) CrossFit is the right "fit" for me.





p.s. this girl has pretty skinny legs if you ask me... but I liked the add : )

WARMUP:

3 Rounds
- Row 200m
- 10 Inchworms
- 10 Ring Rows
- 10 Air Squats
- 10 Leg Swings
2 Min Squat Sit


SKILL/STRENGTH:
- Deadlift
135X5, 185X3, 225X1, 255X1, 265X1 <---- PR
Failed at 270 and 275
- Bent Over Row
75X10 (2)
85X10 (2)

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Do Something Today

April 6, 2012

Its Friday... it should feel like a relaxing day heading into a weekend of "Spring" with Easter being this Sunday. However today I am starting to feel the pressure. I have a lot going on and nows one of those times I have to use what I learned in crossfit as a benefit to my life outside of the gym.

I again will note, that there is never a better way to start the day than a WOD at CrossFit Wachusett! Today in particular worked out well because it was all about mental toughness for me. I knew I was perfectly capable of doing everything prescribed, but it was how fast I was able to complete it, with little mistake, while maintaining composure to get through the whole thing... that was the trick.

In life there are days we breeze through things without even thinking, most days are on repeat. Of course work wouldnt be called "work" if it didnt have its sucky days (not unlike crossfit)... but what makes it great is the challenge (at least that is what makes my work great). What makes life great is the challenge to get through every day. How you will handle whats thrown at you, in what way you would strategize to do things differently next time and how you will work on the things you are not so good at to make things easier in the future... am I talking about life or am I talking about CrossFit... you decide.

The idea behind putting your best foot forward in ALL situations is something that is not as easy as it sounds. We learn in the gym that you will only get better if you push yourself to your limit. When it gets hard, keep pushing and it will be easier next time. You can never succeed if you dont risk failure. All of these things are things I had already learned and continue to learn in life... they are just so much clearer when you are faced with an immediate result like you are at the gym. You attempt the toes to bar a hundred times, but its the hundred and first time that you get it. You are exhausted and cant catch your breath during a WOD, but you know that if you just keep pushing and done give up you will meet and maybe surpass your goal. You give it your all 100% of the time and you will not walk away unsatisfied.


WARMUP:
2 Rounds
- 20 Walking Lunges
- 10 Shoulder Dislocates
- 10 Spidermans
- 5 Abmat Situps
- 20 Double Unders
2 X 9 Fundamentals

WOD: "Onerous"
11 Minutes to complete
3 Rounds
- 10 OH Squat (65lbs)
- 20 Burpees
Remaining Time 14lbs Wall Balls
*score is number of wall balls
(79 Rx)

SKILL/STRENGTH:
100 Hollow Rocks

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Melt My Heart

April 5, 2012


I saw this picture on FB and it just melted my heart. This little girl is absolutely beautiful. She is proving right here that nothing will stand in her way from following her dream.

This is where it starts. Determination, goals, dreams... whatever they are, whatever you want to call them. You are the only one that stands in your own way. There are lots of pictures of athletes out there with prosthesis, they have clearly overcome huge obstacles and never used their injury/disability as an excuse not to train or why they cant do something. This image gets me because this little girl is so innocent yet so strong and she dosent even know it yet.

What stands in your way?!

WARMUP:
Jump Rope Circuit 2X
- 10 Singles
- 10 Each Leg
- 10 Side to Side
- 10 Front to Back
- 10 Crossover
- 10 Double Unders
10 Around the Worlds
10 Shoulder Dislocates

SKILL/STRENGTH:
"Death by Ring Dips"
(10 Minutes working with small blue band)
Core Circuit - 4 Rounds
- 20 Floor Wipers (75lbs)
- 20 GHD
Fish Game on Rower

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Always Remember

April 4, 2012



This was a good one to keep in mind today while doing the WOD (and yes, I am feeling much better today thanks for asking). There is a point where you have to remember that your ego will only take you so far. Its healthy to have confidence, but that confidence can cross a line to cocky pretty quickly if it isnt reeled in. I know I teeter on the line sometimes and its nice to be reminded of the things I really need to work at to keep myself in check. I dont want to be cocky at all... I will never grow if I am cocky. 

When I saw the WOD today I was pretty excited both because it contained strengths and weaknesses and I knew it was going to be a good one to challenge my inner drive. I know I can clean, I know I can med ball clean, but I am still struggling on kipping pullups. They have certainly improved and I am certainly more comfortable doing them now, but its still mind over matter. Its a reminder that the only competition you have in a CF gym is with yourself. The things YOU need to work on are totally different from someone else. There is no comparison on a day to day basis... its you, the weight (or the bar, or the clock, or the ball) and thats it. You have to remember that when the person next to you  might pull ahead of you... or you are the last person working on the WOD... its hard to keep that in mind, but its really true.

Everyone starts somewhere... when I was doing pullups with a band I was working just as hard as someone doing pullups with no band... when I have the Rx weight, and another person who might be doing a little less is certainly not "slacking" and working less hard... its all relative to our personal goals and abilities and thats what I love about CrossFit. We can all push each other just a little harder, we can all challenge each other, but when it comes down to it... its all about you, what you want, what your goals are... 

Today I struggled and I was the last to finish, but you know what... I did all 45 pullups kipping. That for me was a goal that I reach for weekly. Its not the time when there is a pullup WOD, its not the weight, its sticking with the pullups and focusing, not resting too much and keeping my cardio going. The others who finished before me... they certainly worked just as hard... we have different goals, we are working on different things... and today I have to remember that. Thankfully, I got one WOD closer to my goal!

WARMUP:
3 Rounds
- Jog 200m
- 10 Inchworms
- 10 Ring Rows
- 10 Air Squats
- 10 Leg Swings
2 Min Squat Sit

WOD: "Ascension"
3-6-8-12-15 for Time
- Med Ball Cleans (14lbs)
- Pullups
(7:04 Rx)

SKILL/STRENGTH:
Aviator (10 Minute Time Cap)
10-20-30-40-50 Double Unders
*cant go on until previous set is complete
(I made it to 30... a few times, couldnt get 40)

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