Saturday, September 29, 2012

Love What You Do!

September 28, 2012


WARMUP:
3 Rounds
- 10 Lunges
- 10 Inchworms
- 10 Around the World
- 5 Pullups
- 5 Handstand Kick Ups

GROUP OLY:
5X3 Split Jerks
35, 85 (4)

WOD: Pressure
12 Minute AMRAP
- 5 Box Jump Overs
- 50' Sprint
- 5 Box Jump Overs
- 15 Toes to Bar
- 15 KB Swings (1pd)
(4 + 4 Rx)

STRENGTH/SKILL
- Speed Deadlifts
10X2 @ 225lbs (in 10 minutes)
- 50 Hollow Rocks (day 19)

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No Vision

September 27, 2012


WARMUP:
3 Rounds
- Run 200m
- 9 Fundamentals (pvc, 15, 45)

SKILL/STRENGTH
- 5X5 Good Morning
35, 85, 95, 95, 105
- 3 Stop Cleans
3X5 @ 85lbs
- 3 Stop Snatch
3X5 @ 65
- 50 Hollow Rocks (day 18)

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TABATA

September 26, 2012

WARMUP:
Row 500m
3 Rounds
- 5 Ring Rows
- 10 Spiderman
- 5 Medball Clean
- 10 Shoulder Dislocates
- 5 Pistols
Row 250m

WOD: TABATA
HSPU - 14
Pullup - 40
Back Extension - 75
Situps - 91

SKILL/STRENGTH:
- 3X3 Rope Climbs
- 50 Hollow Rocks (day 17)

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"Remarkably Good"

September 25, 2012

WARMUP:
Run 400m
3 Rounds
- 5 Inchworms
- 10 Abmat Situps
- 15 Air Squats

GROUP OLY:
7X2 High Hang Clean
35, 55, 85 (3), 95 (2)

WOD: "Egregiorus"
3 Rounds for Time
- 20 Barbell Lunges (65lbs)
- 20 Bar Facing Burpees
(8:08 Rx)

STRENGTH/SKILL:
- Back Squat (1RM 230)
3X5 @ 70% - 165
2X5 @ 78% - 175
- 50 Hollow Rocks (day 16)

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Did I hear a Niner?

September 24, 2012

WARMUP:
3 Rounds
- Row 250m
- 10 Pushups
- 10 Good Mornings
- 10 Air Squats

GROUP OLY:
7X2 Snatch from High Hang
65 (2), 75 (5)

WOD: 49er
4 Rounds for Time
- 50 Double Unders (first round unbroken)
- 10 Push Jerks (95lbs)
Rest One Minute
- Max Chest to Bars (4, 5, 3, 3)
(11:55-13 Rx)

SKILL/STRENGTH:
- 5X3 Push Press
85, 105, 125, 130, 135
- 50 Hollow Rocks (day 15)

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Dont Quit

September 23, 2012


SKILL/STRENGTH
- 50 Hollow Rocks (day 14)

Its an Oly Saturday

September 22, 2012

WARMUP:
2 Minutes of Double Unders (60 in a Row PR!!)
3 Rounds
- 5 Strict Pullups
- 10 Pistols
- 15 Abmat Situps

SKILL/STRENGTH:
- 7X1 Snatch
65, 85, 95, 105, 115, 120 (f), 120 (PR)
- 7X1 Clean
105, 125, 135, 145, 155, 160 (PR), 165 (f)
- 50 Hollow Rocks (day 13)

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Friday, September 21, 2012

Its Progress

September 21, 2012

As if having 1RM day to look forward to today... it was deadlift 1 RM day! Supah! I have had my mind set on this silly number of 300lbs for my deadlift for a while now. Not sure why and not sure what I will do when I get there, but its there and its in my head so thats what I am shooting for. This morning after the warmup and some OLY Group lifting we were off to find our 1RM. I was excited and ready to go. I worked my way up and was very happy when I approached 165lbs and the pull was pretty comfortable and reasonably quick. I skipped right over my previous 1RM and went for 175lbs. Next up a slow, but successful 185lbs lift. I was thrilled! I put on 195, went for the lift and failed it. Not sure if I didnt rest enough, didnt have enough in the tank or I am just not strong enough for it yet... but it is what it is and I am damn proud of my PR and super excited about being one step closer to my goal.

After the deads I was getting ready to WOD when G and TP were heading outside for the WOW (workout of the week) Challenge that M had posted on the wall for this week. Up till this point I was planning to do this WOD on Saturday... than... it happened... the "you wont do it" from the both of them. They asked me to join them and thus the challenge was in front of me. Since we all know I cant not accept a challenge... I had a bar, added 95lbs and was headed out the door for 400m of crazyness.

We had to walk 400m holding this bar (95lbs for me, 135lbs for them) in front rack position. Every 15 steps we had to complete one thruster. If we were to drop the bar at any time, we had to complete 5 burpees on the spot. I have no idea how many burpees I did, how many times I dropped the bar. All I know is that it was a huge challenge and in a MUCH different way from the last WOW (The 7's) that I did last Saturday. This one was more of a mind game and strength challenge. It was all about the stategy of how often you had to do burpees, when you dropped the bar, how long you could go without dropping the bar... all that. It took a lot of focus and was pretty grueling. Not to mention the DPW starts work at 6:30 and the three of us were walking up and down the street with barbells... must have looked like crazy people to these guys who were just on their way to work. Anyway, all three of us completed the challenge. I made it a point to never let myself do less than 2 full sets before dropping the bar and never dropping the bar before the second thruster. I also did about 6 full rounds before dropping the bar the first time.

It was thrilling to finish and it was a great moment when were had all completed it. I really enjoy these weekly challenges. Than again... I enjoy the regular weekly WODs. Something about that feeling of being uncomfortable, pushing as hard as I can, needing to focus with everything inside of me that is just like a drug. There are days I wish I had a faster time, a heavier lift or more reps... but that is to be expected, that is the fuel to make the fire burn for the next goal. A 5lb PR, a 15lb PR... taking a minute off my time for something... sometimes it might be as big a jump as I wanted, but its progress. Every little step is one step closer. Big things await...


WARMUP:
 2 Minute Double Under Practice (50 in a row!! PR)
3 Rounds
- 5 Strict Pullups
- 10 Pistols
- 10 Abmat Situps
- 20 Walking Lunges

Group OLY:
7 X 2 Jerk
(35, 65, 65, 85, 85, 85, 85) 

WOW: "The Walking Dead" for time
400m walk with 95lb bar in front rack position
Every 15 Steps perform 1 thruster
5 Burpee penalty every time you drop the bar
(14:37 Rx)

SKILL/STRENGHT:
Deadlift 1 RM
(225, 255, 265, 275, 285 (PR), 295 <--- fail)

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Excuses will Always Be There

September 20, 2012

Whats that old saying... "excuses are like assholes, everybodys got one." Dosent it seem like that sometimes. I hear it so much especially when I talk about the paleo way of life. I dont really talk about it much anymore unless prompted and sometimes people notice that I might not eat what everyone else is eating or what not... but when the ask and I tell them that I dont eat bread, I dont eat grains, I dont eat dairy and I dont eat sugar their first response is usually that epic line "I could never give up my XYZ."

Than you have the people that load up on the excuses... They could never get up that early because there is no way they could get to bed early enough. They cant make it to the gym because they dont get out of work until whatever time and they have to go home and cook dinner for their husbands. They have too much to do with their kids. They dont have the time, they dont have the money... of course you also hear the good old, I have this or that injury so I could never lift weights. I have a bad knee, shoulder, back... I dont want to bulk up, I dont want my hands to get calloused, I dont want to go to a gym without air conditioning.... bla bla bla.

The fact of the matter is, if you want it, you will stop making excuses. I am not talking about competition here. I am not talking about 6 days a week training and giving up all of the favorite foods either... but I am talking about making the changes in your life that are necessary to make yourself happy. If you desire a smaller waist, more muscle, to be able to run or lift or even just play with your kids... you have to stop making excuses and get your ass in gear. The second you start throwing out the excuses as yo why you cant do something, you will never get over that roadblock.  Get the exercise you need, change your diet, stop making excuses.

I know this and I can say this because I was there. I would never just accuse people of this unless I knew what it was like. I have been the one standing in front of a mirror, or in a dressing room at a store, crying while looking at my body, than making up the excuse as to why I HAD to order a sub for dinner because it was "easy" or why I couldnt get my ass to the gym, even just two days a week. Than crying again that if I did get to gym for a month that it wasnt working, than convincing myself that I have to have 12 beers and chips and cheese dip because I would be rude if I didnt. Eventually, I was tired of the tears. I was tired of the yo-yo feeling... I was tired of the excuses and I changed my life. 

I dont talk about my husband much on this blog, well directly talk about him at least... but I am going to go ahead and do it here because this one deserves it. I have never ever been more proud of him than I have been in the last two weeks. Yes, the last year has been quite the amazing transformation, but in the last two weeks he was put to a major test due to an unfortunate injury and has just really made me so very proud of him.

I mentioned back in early September when we competed in Garage Games, Hubs unfortunately hurt himself right at the beginning of the second WOD. The cause of the injury is still not really not known, but its hindsight at this point... what matters is that he is ok and in the process of recovering. He has some sort of a calf strain which according to everything we read on line is somewhere between a 2nd and 3rd grade strain. Not good... and extremely painful. I had told him on the way home from the second day of Garage Games that he was "handling himself a lot better than I would be," which everyone who knows me knows is true if the tables were turned. It has to be hard to watch everyone else competing when you want to be. Not that getting angry or upset will change anything. That is in his nature though. He is a very compassionate and thoughtful person. Always there for other people and always the first person to cheer someone on and is overall extremely selfless.

Though he has always been all those things, there is a change in him. There is a fire in him and CrossFit has helped to put it there. The "old Hubs," had he been injured at the gym before we started CrossFit, would have had a very different outcome. The injury would have been on the forefront of his mind and there would be quite a few weeks of being upset and unhappy while it was healing. This guy... this "new Hubs" was not going to let this injury hold him back. He was at the gym two days later figuring out what he could do for alternate workouts, of course making sure he wasnt injuring himself more or preventing this from healing, but never ever giving up. He was not going to let this injury sideline him and he was not going to use it as an excuse. I could cry. I really could. I cant say it enough how proud I am and how happy I am to see how happy he is with what he is doing with his life. Our life.    


WARMUP:
Rum 400m
3 Rounds
- 5 Burpees
- 10 Around the World
- 5 Wall Facing Squats
- 10 Hollow Rocks
- 5 Jumping Jacks
Run 400m

SKILL/STRENGTH:
- 50 Hollow Rocks (20 additional after warmup) (day 11)
- Snatch Progression
- 1K Row @ 26/SPM (4:00)

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Wednesday, September 19, 2012

Lesson Learned


September 19, 2012

In my short 31.75 years of life (not 32 yet!) I have learned many lessons. They started as a baby, when my parents “tried” to teach me “NO,” and continued through my childhood when I was taught right from wrong, good from bad, the difference between tattle tailing and telling what needed to be told and the famous treat others as you want to be treated. Of course there have been many, many more lessons learned (never play leapfrog with a unicorn and don’t eat yellow snow being some more of the “wiser” lessons) through my life, far too many to list or even recall at one time in one sitting. I can say that some lessons I had to learn the hard way, some were drilled into my head so I didn’t ever have to think twice about them and some I just developed on my own. The lessons that I learned the hard way seem to be the ones that have had the most impact on my life. Maybe that’s because whatever it was that I experienced to cause the burn or teach me the lesson is something I will never forget and that’s what makes it so real and harsh. Though I totally feel that sometimes you have to break the rules and see what happens… maybe it will have a positive result, create a new lesson learned…  but then again… maybe not.

Its no secret that my parents have been the most influential people in my life. I thank god in every way I possibly can that I was blessed with the most amazing people to start the process of “molding” me into the woman I am today. When I talk to my mom she says things like “Sarah, we just pointed you in the right direction and hoped that it would all come together… you were going to go whatever way you wanted to go.” Even after she says that to me I have to say that they don’t take enough credit for what they have done for me as a child and still do for me as an adult. Maybe they never actually “teach” me a lesson some cases (but believe me… I was taught MANY lessons from doing stupid shit as a child and teenager, I was the queen of “maybe we wont get caught”)…  but I learned (and still learn) so many life lessons just by their actions. How they handle themselves in certain situations, how I see them process the “good, bad and ugly,” how they treat other people and how they treat themselves, their family, my brothers and I…  all of those things teach and have taught me the lessons that have made me “this way”. I am proud of that. I can only pray that I am half of the parent for my future children that they are for me.


Today I saw this particular image was immediately inspired to write.  I couldn’t help but think of how many times I have learned this lesson. I think its normal to get lost in the “what happened” and lose focus on the “whats going to happen.” Of course depending on the situation and severity of said situation, the duration of time that you “should” be focused on the “what happened” can vary, but really, until you get past that and start thinking of how you are going to react and how you are going to process and move forward you will be stuck in what could be a very unpleasant position in life. I have learned (see how this works) to channel my energy in a positive way. There are going to be things that happen in life that I don’t like, don’t understand and might not want to do… but with all those situations, sometimes I don’t have a choice as to whether I can bow out, walk away or not deal with. So, I have to think of the good things that might result in such event, or figure out why I don’t want to do it and see if there is a way to “deal.” In the past I would have just decided that it was going to suck… that I didn’t want to do it… that it was going to be “horrible” and… guess what… more often than not, it was. Maybe not because it actually was horrible, but because I couldn’t see past the blinders and let myself enjoy whatever it is that I was doing. Suck it up buttercup, look at the other side of the situation, find the good and maybe, just maybe it wont be so bad.

At the gym there are always ups and downs. There are extremely frustrating moments, like my 3 minutes swearing at the wall during the handstand pushup WOD at Garage Games managing to only get ONE in all that time… balanced out by extremely rewarding moments… like this morning completing the workout with all the handstand pushups that I could muster all Rx. That day, at Garage Games, I could have internalized that moment, got stuck in it. I could have continued to think about how frustrating it was and shy away from every handstand pushup workout that came my way. I could have sulked over it and said “I cant do it Rx” when I saw them come up in the next workout. I could have continued to focus on “what happened” rather than looking forward, looking at how to make that never happen again. I learned that lesson long ago… back before I can even remember what it was I learned it by doing. I am sure it had something to do with a conversation with my Dad on the way home from a sporting event or dance recital… “Sarah, you know what you did wrong. Now how are you going to be sure that you never do that again? You know how to fix it. You are going to practice, focus and never ever give up on that. You might fall, you might not succeed the next time, or even the time after that, and that’s ok, just never ever stop trying and you will never ever fail.” I heard my Dads voice in my head telling me that the very next time I was at the gym. I was up on that wall doing HSPU’s focused on “moving forward.” Yes, I have failed… and I will absolutely fail again… but today was a break through and I was not going to give up. Thanks Dad!

WARMUP:
Bear Crawl Length of Gym
3 Rounds
- 5 Med Ball Cleans
- 5 K2E
- 10 Spiderman
- 10 Grasshopper
- 10 Superman
Bear Crawl Length of Gym

WOD: "Fight Gone Terrible"
1 min each station with 1 min rest after round
3 Rounds
- HSPU
- Ring Rows
- Back Extensions
- Box Jump (20")
- Calorie Row
(85 + 79 + 75 = 239 Rx)

SKILL/STRENGTH:
- Mobility (since I already did 1RM for Back Squat and OH Press)
2 Min at Each:
Couch Stretch, Pigeon Stretch, Frog, Shoulder LAX, Banded Shoulder
- 50 Hollow Rocks (day 10)

Just a small disclaimer here… there are going to be days here and there that I just post some influential or funny picture and my WOD from here on out. I don’t want to wind up behind on blogging my WOD’s just because I didn’t have time to write a post for the day. I feel like I write much better when its one post a day that was inspired by something that happened in real time. So if there are days that feel lack luster I am sorry. I will try to limit that. 

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Tuesday, September 18, 2012

I've Learned

September 18, 2012

WARMUP:
3 Rounds
- 10 Lunges
- 10 Shoulder Dislocates
- 10 Air Squats
- 10 Inchworms
- 10 Abmat Situps

GROUP OLY:
5 X 2 High Hang + 2 Jerk
(35, 65, 85, 95, 95)

WOD: "Incomplete"
4 Rounds for Time
- 150m Shuttle Run
- 20 Hand Release Pushups
- 50 Double Unders
(11:27 Rx)

STRENGTH/SKILL
- 1 RM Back Squat
(205, 215, 225, 230 PR)
- 50 Hollow Rocks (day 9)

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Monday, September 17, 2012

Do It NOW

September 17, 2012


WARMUP:
Row 500m
3 Rounds
- 10 Step Ups
- 10 Shoulder Dislocates
- 10 Pushups
Row 250m

GROUP OLY:
5 X 2 High Hang Snatch
(35, 55, 85, 95, 95)

WOD: "Judgement" for time
- 5 Muscle Ups/15 Chest to Bars
- 100m Run
- 4 Muscle Ups/12 Chest to Bars
- 200m Run
- 3 Muscle Ups/9 Chest to Bars
- 300m Run
- 2 Muscle Ups/6 Chest to Bars
- 400m Run- 1 Muscle Ups/3 Chest to Bars
- 500m Run
(12:19 Chest to Bars)

SKILL/STRENGTH:
- 1 RM OH Press
(85, 95 PR, 100F, 100F)
- 50 Hollow Rocks (day 8)

Sunday, September 16, 2012

Smile

September 16, 2012


SKILL/STRENGTH:
50 Hollow Rocks (day 7)

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The 7's

September 15, 2012

Ahhhh, Saturdays. I love Saturday mornings at the gym. I usually get a little more sleep than normal, I get to have a little coffee and "awake" time before heading over and since I dont have a time constraint (most of the time) so its a totally different feeling than 5:30am. On Thursday night M had posted a "challenge" on the board. He, K and another CFWer had completed it and when I was looking at it on the board he posed the challenge to me as well. Told him that I would go for it on Saturday... so today was the day!

I woke up thinking about "The 7's" and I knew that I was not going to back away from this challenge. For some reason, I was nervous about this one. I think I was just letting it get the best of me. I knew after talking to K and M that it was pretty deceiving the way it is written on the board. I mean you look at it and think, well, that cant be THAT bad. Than you quickly remember that when a CrossFit workout doesnt look "that bad" that means its usually pretty brutal!

After a good warmup and some stretching I was about to face a pretty crazy workout. I was ready and excited to complete it. I was shoting for a time under 40 minutes, but in reality I was shooting to just get er done. It didnt really matter what my time was. I didnt think about that at all while I was going through the WOD, I was just thinking about plugging away at each set of 7 reps of 7 exercises in 7 rounds.

I decided to scale the HSPU's as I knew if there was going to be one spot that I would struggle it would be there. I know I can do these prescribed now, but in a workout of this magnitude I needed to scale it to get the most of it. Sometimes that is what you have to do. I would have been stuck at the wall too long and it would have thrown off the rest of my attention. I used Rx weights and standards for everything else and pushed through as tough as it was at every station. My mindset was just to get through it and work hard. This is one of those workouts that is certainly a marathon, not a sprint. There is no where to really make up time or sprint through it, you have to keep a steady pace through the whole workout, with minimal rest and lots of concentration. I took my time transitioning from exercise to exercise to regain concentration and I did my best to keep those that I could unbroken.

K was right, the "easiest" part of this workout were the burpees and knees to elbows... and you know when you look forward to the burpees that the rest of the WOD is going to be killer! I found the thrusters (with 95lbs) to be the most challenging and it really felt like every time I turned around I was back at that bar for another round of them. The first round was pretty steady, I had a good pace going and wanted to keep right where I was through the whole WOD. By the 3rd round I was still keeping pace and remember thinking "good god there are 7 rounds not 5." At the end of the 5th round I was pretty happy, in my head I was thinking "only two more rounds of thrusters," even though there were 7 other exercises, that was the one that was most exciting to have completed!!

At the end of the 7th round after pushing out the last of the 7 pullups I felt this instant sense of accomplishment. I knew this was a tough one, I knew that I gave it everything and no matter what the time was or anything else, I was proud of myself. I laid there on the ground and while trying to catch my breath and gain feeling back in all my limbs... and smiled. Man, I love these kind of workouts!


WARMUP:
3 Rounds
- 10 Step Ups
- 10 Around the Worlds
- 10 Spiderman
- 10 Inchworms
- 10 Abmat Situps
2 Minute Pigeon Stretch

WOD: "The 7's"
7 Rounds for Time
- 7 Handstand Pushups (2 abmats)
- 7 Thrusters (95lbs)
- 7 Knees to Elbows
- 7 Deadlifts (165lbs)
- 7 Burpees
- 7 KB Swings (50lbs/1.5pd)
- 7 Pullups
(34:09)

SKILL/STRENGTH
50 Hollow Rocks (day 6)

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Doppelganger

September 14, 2012

I stayed home from work on Monday for a recovery day. While I was home I was watching some reruns of How I Met Your Mother. One of the seasons they had randomly worked a doppelganger into some of the episodes for each of the main characters. A doppelganger, in case you dont know, is basically a "look-a-like" of someone, someone who bares so much resemblance to the person its uncanny. Its pretty common for people to ask on FB or other social media types who your "famous" doppelganger is. I have been told that mine is Jessica Biel (which certainly makes Hubs happy since she is his "freebee").


So, whats my point. Well, the common reaction... and my own reaction as well, is "I wish" when someone says that I look like her. I realize now that we all spend a whole lot of time in our lives trying to be someone we are not. Trying to mold ourselves into a vision that we have, and less living in the moment, accepting what we are and just working towards being "our own future self." Its common to find someone we want to look like or act like and shoot for that. Not to say that its not good to find someone to use for inspiration or to help encourage you to reach your goals, but the most important thing is to be yourself.

In that episode of How I Met Your Mother at the end of the episode the message that was portrayed was what inspired this post. All of the characters had found their doppelgangers, they had seen people that looked like themselves living totally different lifestyles that they are accustomed to living. At the time that they found them and imagined themselves living that life, they couldnt help but think how boring their own life was, how much they thought that they needed do something interesting to change their lives or that they just werent who they wanted to be at that time. BUT, in the end... after they had realized they had spent years searching for their own doppelgangers that they have in fact become doppelgangers of their former selces in the mean time.

Stop searching for the person that you want to become and start being that person.

WARMUP:
3 Rounds
- 200m Run
- 10 Squats
- 10 Toy Soldiers
- 10 Knees to Elbows
- 1 Rope Climb
Shoulder Opener on Rack

WOD: 2K Row for Time
(7:52 Rx)

OLY LIFT:
3 Stop Cleans
6 Sets of 2 @ 105

SKILL/STRENGTH
- Deadlift 5, 3, 1
205 (5), 230 (3), 255 (6)
- 50 Hollow Rocks (day 5)

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I know what I want

September 13, 2012


WARMUP:
3 Rounds
- 10 Step Ups
- 10 Around the Worlds
- 10 Spiderman
- 10 Inchworm
- 10 Abmat Situps

SKILL/STRENGTH:
5 X 3 Handstand Push Ups (with Rx Standards)
5 X 5 Three Stop Snatch (65lbs)
5 X 5 Three Stop Cleans (65lbs)
5 X 5 Snatch Balance (65lbs)
50 Hollow Rocks (day 4)

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Enjoy It

September 12, 2012

One of the most amazing things I witnessed (and was a part of) at the Garage Games is the positive energy and determination that oozes out of every crossfit athlete. It is pretty well known amongst the crossfit community that the "last one to finish gets the most applause" and yes, that is the case... but until you are there in that environment and you can actually see and feel the emotion surrounding that person that is being cheered on, or are in fact THAT person... you have no idea.

If you have ever played a sport, danced in a recital, made a presentation in school, spoke in front of a crowd you can understand the butterfly feeling that you get right before the "performance." If you can remember the first time you did any of those things... it heightens that feeling by 1000 %.  I can remember my first competition, which was the Garage Games Team Throwdown in CT last year with Hubs, KP and T. This past weekend I was thrilled for all of my CFW fiends who were experiencing that feeling for the first time this weekend. Giving them all some serious kudos for starting out with such a big competition.

If I have learned one thing (but we all know I have learned far more than ONE thing) in the last year that I have been CrossFitting, its that it dosent matter what anyone else is doing, its your own goals, your own mind and your own accomplishments that are crutial to your seccess. However, having said all that.. the MOST important thing is that you are happy, that you are having fun and that you are enjoying what you are doing. All is lost if the fun is lost.

Not everyone who CrossFit competes. Some people choose to do it for weight loss, some just to keep in shape, some for the social aspect and some just for fun... all of those things are the "norm" and as long as everyone is getting out of it what they have set out for, giving it their all, and they are happy doing so, than they understand how amazing CrossFit can be for their life and body. Occasionally, people get "bit by the bug" and go out for a competition and again, as long as they continue to have fun with it, they keep moving forward.

What inspires me most at a competition is to watch the other athletes. All the way from those who have been crossfitting for years and are part of the elite, have competed in regionals and even the games.... to those who have walked into a comp for the first time. What we all have in common is that everyone is laying it all on the line, giving it 100% and never ever quitting. I have learned to not compare myself with anyone or be intimidated that someone is "better" than me, I have learned to do my best and be proud of myself. I have learned to relax and enjoy myself... and good things will happen. Its not about PR's it not about winning, its not about numbers or times... its about being happy, happy with yourself, happy with your performance and happy with your life.


WARMUP:
Run 400m
3 Rounds
- 10 Pushups
- 10 Wall Squats
- 10 Hollow Rocks
- 10 Superman
Run 400m

WOD: "Randy"
1 Round for Time
- 75 Snatches (55 lbs)
(4:34 Rx  <--- 57 Second PR)

SKILL/STRENGTH:
- OH Press 5, 3, 1
70 (5), 80 (3), 90 (6)
- 50 Hollow Rocks (20 additional after warmup) (day 3)

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Remember

September 11, 2012


WARMUP:
3 Rounds
- 250m Row
- 10 Lunges
- 10 Back Extensions
- 10 Shoulder Dislocates
- 10 Grasshoppers
Group: Kipping Instruction

WOD: "Tie Break"
12 Minute AMRAP
- 10 Alternating Pistols
- 10 Pullups
- 10 KB Swings (35lbs/1pd)
(6 +13 Rx)

SKILL/STRENGTH:
- Partner Death By Ring Dips
(Red Band) W/JM, Made it to 10
- 50 Hollow Rocks (day 2)

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Friday, September 14, 2012

Be Proud

September 10, 2012


Recovery day today. Slept from 9:00 last night until 6:30 this morning! Well needed rest and 7:30 mobility session at CFW with the Birthday Girl! Left the gym went to the bank, BJ's and Hannaford... not much relaxation as we need to get the things done today that we typically do on Sundays for the week. Hubs is feeling a bit better, but not going to walk around a grocery store! I am feeling good and ready to WOD tomorrow morning!

Some quick updates... today started our 30 day Hollow Rock Challenge at CFW. That is 50 hollow rocks a day for the next 30 days. K and M have been asked what the "prize" is by many... their answer? "A stronger core, heavier lifts... and maybe a 6 pack (even if its under a protective layer)!!" Last year when we started at CFW I remember the hollow rock challenge happening. I was overwhelmed and just getting into the program so I didnt participate. This year, I am in. Day one.. today. Check!

Second update is the sugar and paleo challenge Hubs and I were doing. We have decided to end it early. We knew the weekend of Garage Games we would need to veer from it, but we talked about it a lot and neither one of us in the 20 days we did it noticed any results. We are already pretty much sugar free, just maybe one serving of sugar a day and the occasional honey or agave treat in paleo goodie... so eliminating that did pretty much nothing. I saw no difference in my body, weight, weight lifting, size or anything else through this period... so I think we can safely say that we are pretty accurate with our diet without a challenge. If and when the gym does another Paleo Challenge, we will partake for sure!  Its a fun challenge!

I have however decided after talking to Hubs and M about my diet a bit, to add some more protein to each of my meals. I have increased my strength a bit, but havent changed my diet in months. I am hoping that with a little added protein to each day I will be able to kick that up a bit. Zone and Paleo are tricky things. I need to be sure that I am getting enough fat and protein for my muscle growth and strength development. So... I have a few weeks to test the theory. We shall see.

WARMUP:
200m Run

MOBILITY:
Rolling
Stretching
Lax Ball
Pigeon
Banded Hamstring
Couch Stretch
(need I go on?)

SKILL/STRENGTH
50 Hollow Rocks (day 1)

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Garage Games 2012 - Day 2

September 9, 2012

Garage Games 2012 - Day 2

I slept pretty well after finally falling asleep. I tried so hard to get in bed early, but it just wasnt happening. Once I got there I laid there for about an hour just trying to get myself to relax... even as tired as I was. I still had so much excitement built up for day number two! When the alarm went off I had to hop right into the shower to get myself going. I hurried downstairs and made myself and Hubs some breakfast... yes you read that correctly... I made breakfast! I was very happy to see him walk downstairs after his shower and across the kitchen, yesterday it looked like he was going to need crutches to get around today. As soon as we were done we headed out to meet everyone to drive to Natick again.

The ride there today was still so exciting. We chatted about our soreness... and about the WOD's to come... and how we wanted to do. Different conversation, as I think we were all a little less nervous and more excited since we knew what to expect (kinda). I was pretty pumped up for the first event for women, which was the AMRAP. They had the men doing the run first. I wasnt sure at the moment if I was happier that we were doing it second, but the more I thought about it... yeah, was glad to get the AMRAP done with "fresh" legs.

We all arrived, got ourselves set and were ready to be "re-marked" and have the athletes meeting. They reviewed all the standards and we were set off to get warmed up again. Felt like we all just fell right into the swing of things. I headed up to the warmup room to get some cleans in and warm up my muscles. The weather was a little gloomy, which wound up being a blessing since everything was outdoors today. I was sure to keep my hoodie on once I was outside to keep everything from getting tight. I watched a few heats of the women and than it was my turn. I was sure I was mobile, used the roller, lax ball and PVC in the warmup room in addition to working up my weights gradually to the 135lbs we were using for the event.

This was my favorite WOD. I was ready and excited. I knew I wanted to beat my "practice" score of 3 rounds + 2 at the gym last week. I had struggled at the end of that time with the cleans once I dropped the weight from overhead. I didnt want to get stuck there again. I just had to get the last time out of my mind and do what I could this time. At the GO I turned to the weight and just started working away. My judge was excellent, very encouraging and assuring me that my reps were clean and counted for. I felt like the weight was moving pretty fast and I was doing really well. The next thing I knew I was at the 4th box! Well past the 3+2 at the gym... I had a little less than a minute to go and moved into the 5th round! At this point, I coudlnt see or hear the crowd, I just worked as hard as I could to get the full 5th round completed. Right at the last seconds I was done. There was so much energy in me I couldnt stand it! I was so excited and pumped that I did what I wanted to do. This WOD was the highlight of my weekend!





Right after my heat I fueled up with a protein shake and lined up to watch my fellow CFWers in their heats. This was MUCH easier today as everything happened out doors and right in front of our tent. We could watch the men run past and the women lifting without having to dart across the whole place. I really liked that, as we are all so excited to see each other do well. Its nice to be able to share in someones excitement and be able to push them if they need the push! A cheering section always feels good, I dont care what anyone says!!

I decided to forgo eating until after the run. I did however need a few snacks, I munched on some plantain chips and some mango... not too much, I didnt want to much in there for the run. I continued to be hydrated with lots of coconut water and regular water. I felt like I could drink a ton! Not too long before they were going to start the second heat of women  for the final WOD I headed into the warmup room to ride the bike and get my legs moving again. There were LOTS of guys warming up in there so as soon as I was done I headed down, did some rolling and stretching while I got myself psyched up for the last event! JM and I were in the same heat for this which was a nice change. Up until this one all the women were in separate heats for everything. Eventually it came time to get in line and gear up for the run.

At the bell we were off... right up a hill. I am so glad that I a have been working on my running. I really would have been in rough shape if I havent been putting my time in on Thursday nights running around the field. I kept a decent pace and knew that I could keep up. It just happened that JM and I passed our CFW crowd at the same time... keeping relatively the same pace. I think a few times we were running we were encouraging each other on. Once we got down and back the long hill we picked up the 25lb plates and were headed to tackle the hardest part. The same 900-1000m loop with a 25lb plate on your back/side/head/shoulder... wherever you could put the damn thing!

We stuck together for almost that whole second lap and she pulled ahead of me on our way back up the long hill. I had a good position with the plate on my back with my arms over it (thank you flexible shoulders)... it was pretty "comfortable." The longest and hardest part of this race was by far the last long hill with the plate. It felt like I couldnt pick my feet up anymore. I couldnt help but heel strike while running with the weight and my shins were on fire. Once I had the crowd in sight I knew I was almost to the drop off spot. Finally I pushed up the last portion of the hill, dropped the weight and was literally 25lbs lighter for the final loop. I had JM in my sights through the whole loop. I was trying to keep a strong and steady pace. I wasnt concentrating on anything but finishing strong and keeping her only a few steps a head of me. When we were ascending up that last hill I knew I was so close to being done. I could feel the excitement building and as I kicked in for the last 25 yards I was giving it everything I had all the way down to my toes. I dropped to the ground and was so proud of myself!



We all watched and cheered eachother on for the rest of the afternoon. There was lots of excitement, high fives, smile and even some aggravation... but all in all it was a fantastic showing by CrossFit Wachusett at this years Garage Games!!

I am proud of myself. I am proud of my Husband. I am proud of my team. I am proud of my CFW Family.


After watching the final WOD and witnessing our very own W collect his first place Mens Scaled Division trophy and prizes we were all ready to retreat back to the Burg for some food, Shipyard and of course a little paleo dessert to celebrate the birthday girl (JM's) birthday!!

Congratulations to all who competed! Thank you for your support... and lets go get em!!

WOD#4 "Quest"
1 Round for Time
- 900-1000m Run with Hills
- 900-1000m Run with Hills and a 25lb Plate
- 900-1000m Run with Hills
(19:18)

WOD #5 "AMRAP 4"
 4 Minute AMRAP
- 2 Power Cleans (135 lbs)
- 2 Front Squats (135 lbs)
- 2 Shoulder to Overhead (135 lbs)
(5 Rounds)

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Garage Games 2012 - Day 1

September 8, 2012

Garage Games Day 1...

Wow, what a day! It was filled with all sorts of emotions and excitement... and a little bit of not so good excitement as well, Ill get to that. It all started off with getting up dark and early (because it was everything BUT bright at 5:00 in the morning). Hubs and I had a little breakfast, some coffee and got everything loaded into the truck to get to our meeting spot to hook up with our fellow CFWers. My stomach was doing its usual nervous flip flop. I know I really had nothing to be "nervous" about, I think it was just the whole buildup to the day that was getting to me. I was all chatty on the way down and just overall ready to get the day going! When we arrived we unloaded set up our tents and as the rest of the CFW Team arrived we all got more and more excited!

We checked in, got out numbers and awaited the athletes meeting. I can remember looking around when people were showing up thinking "I remember that girl," "ohhhh yeah she is really good," and "wasnt she at regionals." I was starting to get this sinking feeling in my stomach... but I knew I had to hold it together. It didnt matter what anyone else was doing. I had a goal and I was there to do the best that I could do. If I get clobbered I get clobbered... as long as I fight and put my best foot forward, thats all I can do! I had to just block out everyone and remember where I have come from and that I was proud of myself for even just signing up for the competition.

We had the athletes meeting and the next thing I knew I was getting warmed up for Jackie. The first of my 5 WODs for the weekend. Unfortunately, the guys were going to be competing at the same time as the ladies on both days so it almost came down to "luck" if we were able to watch each other in our respective events. We all knew that there would be at least one person watching to help push us along so there was no worries! My Mom and Dad showed up and one of my friends and I got even more excited. I all of a sudden felt like I was 10 years old and about to go on stage at my dance recital! All three of these people have been there for other moments like this for me, so it was actually pretty comforting to have them there. They were there to support me and encourage me and I wanted to kick ass!!

I did some warming up than watched K in her heat of Jackie cheered her on as long as I could than headed back to the warmup room! Before I knew it it was time to line up. Thats when I got really excited. My heat was lined in the hall, myself... two other Sarah's and two Michelles... there were three other girls in the middle, we just found humor in the fact that we would have the "biggest cheering section" since ya know, when you say "Sarah" you dont know if there is an H or not! I was trying to work the jitters out and just couldnt wait to get out there. As we were introduced my heart was racing, trying not to look where anyone was in the crowd. I talked to my judge, did two pullups, two thrusters and sat down to get my rower set.

Once I heard 3...2...1.. GO it was pure focus. I knew I had to get ahead on the rower. I have a pretty strong row so I just tried to get the absolute most of every single pull. I heard K behind me reminding me that I had to do thrusters after the row, so around the 750 mark I did a half row with my legs and around 900m I was all arms to give my legs a break. I had my best 1K row of my entire CF Lifetime. I was off in less than 4 minutes and I was feeling fantastic. Right over to the bar and the thrusters began. My plan was to do as many as I could without breaking them up. I had 50 to do, so I had to pace myself. I had faced away from the clock (and all the other athletes, I was on the end of the row) so I had no distractions. I had no idea I did that until I saw the pictures after. The thrusters were feeling good and I was on a roll. My head was down and I was determined to get as far ahead as I could because I knew my sore spot was coming. Finally, it was time for 30 pullups. I have to hand it to my CF friends at this point for being there and encouraging me. Amongst some of the others from CFW watching and cheering, ML was there next to K and were both cheering me on to get every last ounce of what I had in me to get those pullups. I was thrilled I was able to link together multiple kipping pullups and was totally oblivious to any pain in my hands or anything like that. I just wanted to do the best I could. Every time I dropped I heard ML or K yelling "right back up" and I was right back up on that bar. When I completed my last of the 30 reps I had done exactly what I wanted to do. Finished Jackie in 9:51... 9 seconds under my goal!! I was thrilled and so proud of myself!





Next up was the "floater" WOD. We had all day on Saturday to complete this 2 minute WOD. All you had to do was warmup, get in line and complete it by 3:00pm. Easy enough? Well the strategy came into play that you didnt want to be too close to the first WOD, or too close to the second WOD... but you wanted enough time to eat in between... lots to factor in there. Thankfully it was a pretty quick one, so once I was fully recovered (or as much as I could be recovered) from Jackie I was ready to get warmed up. I did some light jogging, up the hill... some sprints and lots of hamstring stretching... than back to the warmup room for some deadlifts. Had to get those hams moving again after all those thrusters! Eventually I was ready to go. Hubs decided to join me for the WOD (this is where he was injured so I am going to leave his story out of it, just know he is ok, recovering and we are very happy that it is nothing more serious than it is).

At the GO I turned to my bar and hammered out the 5 deadlifts at 225lbs. My judge was great and made sure before I got started that I understood where she would call a no rep on those. I felt great and in control. I dropped the weight and stated in on the sprints. We had practiced this one in the gym, but we ran the length of the gym. We had the walls to sort of bounce off of, so there wasnt as much of a "short stop" at the end. Here we had to pick up a beanbag and return it to a bucket on the other end. My first trip back I hit the edge of the bucket with the beanbag and had to take the time to stand the bucket back up (the judge isnt allowed to touch it). Lost a few fractions of a second there, but just kept moving as quickly as I could. Finished this one in 1:22:04 (which was also a PR). When I was done I went to go make sure Hubs was doing ok right away... I couldnt even focus on being tired... which I think helped me recover even faster in the end.

 Me on the far right, Hubs on the Far Left



After we were all settled back at the tent and I had some food in my belly I was getting ready for the most challenge WOD for me. I was thrilled that Hubs had thought about the chicken salad for a "meal" because it really helped with my recovery. That combined with coconut water, plantain chips and some dried mango, I was good to go!  I was still a little nervous about the HSPU's and at the athlete meeting they told us all that they would watch our handstand during the meeting with the judge and if they didnt think we were stable enough they might not let us do the WOD. I knew I was going to be able to get up there, but not sure what the actual HSPU was going to look like. Plus, i was concerned that if I was only going to get ONE I didnt want it to be one that didnt count!

I watched K do her heat after I did some light warming up, but I didnt see any other Rx heats. I kinda wanted it that way. I was going to do whatever I could and just work as hard as I could. It was the last WOD of the day. Eventually I was ready to go and on the floor. My judge asked me to demo my squat to be sure I was below 90, than a handstand. At that point I attempted a HSPU and failed it... but tried not to let it get in my head, I had 25 squats to get through. At the 3...2...1... GO I was all fired up. The squats felt good, but slow. Evetually M came over and was standing right in front of me... he yells "what are you doing? DROP." Apparently, he could see how slow moving I was too. With him there I pushed through the rest of the 25 squats much quicker than expected. Than it was time... time to get on that wall.

Here it was, I flipped up on the wall and continued to fail... over and over and over again... I let it get in my head. I hate that I do that. Eventually I muscled out ONE. After that I continued to work and work and work for the 3+ minutes I had... I could feel my face burning up and almost the welling of tears. I kept telling myself "keep fucking moving, you know you can do this." At the buzzer I was really upset. Not going to lie. I had only got ONE handstand pushup. After all that, all that practice, banging out all those reps at the gym!! What happened!! I gave A and P a high 5, grabbed my water and took off. I needed to just be alone for a minute. I walked up the hill, faught back the tears and took some deep breaths. There was NOTHING to be upset about. I was here, I was fighting, I never gave up. I just had to take the time to think about it, put aside the "additude" that I have always had when I dont do as well as I wanted... and just remember that I have come a long way. It was time to go back, put my chin up and cheer on the rest of my teammates.

When I returned I talked to ML and Hubs... let them know my frustration, but at the same time my satisfaction. Than I saw K. She asked how it went and I told her, "I got ONE lousy handstand pushup." She looked at me with a smile and said "Thats awesome, thats one more than you got the last time you practiced that WOD." That my friends is why I am lucky to have such great coaches and friends. Thats all I needed to hear.





The end of the day we were all exhausted and stinky... we all piled in the cars and headed home. Tomorrow is another day and we wanted to be ready to rock and roll!!

WOD#1 "Jackie"
- 1000m Row
- 50 Thrusters (45lbs)
- 30 Pullups
*11 Min Time Cap
(9:51)

WOD#2 "Back Squat HSPU"
1 Round for Time
- 25 Back Squat (155lbs)
- 25 Handstand Pushup
*5 Minute Time Cap
(25 + 1)

WOD#3 "Floater"
1 Round for Time
- 5 Deadlift (225 lbs)
- 6 Shuttle Runs (25yds)
(1:22:04)

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Thursday, September 13, 2012

Garage Games Eve

September 7, 2012

On the eve of the Garage Games I have so many emotions! I am so excited, I am so nervous, I am so anxious, I am so... EXCITED!!

I got home from work today and it was time to get focused for tomorrow. I am such a planner, I went downstairs and grabbed one of my camping tupperware containers so we could keep everything we bring together! I remembered last year that they ran out of toilet paper so I just had to include a roll of TP and some paper towels (because you never know!)!! I of course threw in the forever wonderful foam roller and the best invention ever "the stick" for sore muscles and mobility. In the backpack I included my notebook, tape, grips, wrist wraps, band-aids (spider-man ones too), neosporin and a few pairs of socks, a shirt and an extra pair of shorts... you never know what you are going to need!!

Than, it was onto food. Hubs and I have our food all planned out so it was just a matter of assembling some chicken salad, that we have decided to mix with mayo/plain greek yogurt and cranberries and walnuts. We also made quinoa to have with the chicken and portioned it out into a few tupperwares so it would be easy to eat. Hubs had picked up some coconut waters, freeze dried bananas, sweet potato chips and my favorite dried mangos at Trader Joes. We arraged everything, put what was dry into the tupperware and were ready to go. Clearly we have decided to put a hault on the sugar and paleo challenge for the weekend. Our recovery and fuel is far more important at this time.

I sit here now and its time to get mentally ready. Its really funny how emotional I am before a competition. I have been thinking a lot about how I am going to compare to the other Rx athletes and its starting to piss me off. I really need to NOT be thinking about comparing myself to anyone but myself! I know going into all of the WODs that I know what I am doing, that I can successfully complete all of them, that I can do it. Yes, there are lots of women out there that are better, faster, stronger than me. However, I have to keep my own goals in the forefront of my mind. I have to remember what I am there for, to challenge myself and to become a better all around athlete. No one is there to judge me. I just have to put my best foot forward and be the best that I can be.

I have the best coaches, I have the best team, I have the best support. Thats all I can ask for. I am ready. We are ready! Lets go get em CrossFit Wachusett!!


WARMUP:
3 Rounds
- Run 200m
- 10 Inchworms
- 10 Step Ups
- 10 Around the Worlds
- 10 Ring Rows
Group: Snatch

SKILL/STRENGTH:
4 X 500m Row with 2 minute rest in between
Mobility for Competition Prep

Challenge Day 20
Post WOD: Shake
Breakfast: 1oz Pumpkin Seeds, 2 Egg Muffins, 3 Slices of TGI Paleo Bread, 12 oz Green Tea
Snack 1: 2oz Boars Head Nitrate Free Turkey, 1/2 Avocado, 1 Tomato, 12 oz Green Tea
Lunch: 3 oz Chicken with Cauliflower Rice and 1/3 cup of Coconut Milk
Dinner: 3 oz Flank Steak and Butternut Squash
Snack 2: 2oz Boars Head All Natural Turkey with 1 tbsp of olive oil mayo and 1/2 an Avocado on Romaine

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Thursday, September 6, 2012

Love Your Body

September 6, 2012

Why is it that "we" as women have such a complex about our bodies? Were does it come from and who started it? Thats what I want to know. Why is it that we have this mindset that to be "perfect" you have to look a certain way, have your body shaped a certain way and have a certain hair/eye/skin color? Its extreamly frustrating and honestly it can be pretty annoying.

I have been on both sides of the fence. When I was young I was a bean pole. I always had large legs that I developed early on in dancing. As I developed into a teen and young adult, hips all of a sudden came into play. I was still "thin" but of course started to realize that I wasnt "ideal" I didnt have any boobs, I had a big butt, my thighs rubbed when I walked and my tummy was certainly never flat.  Eventually as time went on I started to put on more weight and until rock bottom (March 2011) I really didnt do anything about it. I have always been heavy... but what KILLS me is that the first thing that any person that I would tell how much I weighed was "well, your tall." As if that person is programmed to try to convince me that the reason I am overweight is because I am tall. Why?

Well, that I will never know. I guess we just try to make people feel "better" about themselves when they put themselves down. What I do know is that I was not happy with myself. I looked in the mirror and was a shadow of the woman I wanted to be. I knew she was in there. The woman I was hunting for was not the woman you see in magazines, not the supermodel, not the fitness model, none of those things. The woman I was hunting for was the woman that would make me smile and be proud and comfortable in my own skin when I looked in the mirror and thought about my body. There is nothing in this world that has pressured me to try to reach that goal, it was just a goal that I set for myself. As much as people or even scociety wants to think that I have been out there busting my ass for THEM... they are wrong, this one is for me. I want to feel good about me. I want to work hard for myself... it has nothing to do with looking good for anyone else.


What I have learned is that I have to love myself. I have to love my body and in order to do so I have to love both what I put into my body (food), what I do for my body (crossfit) and with that I can confidently accept a compliment that someone might extend to me. Now, rather than "ehhh no, I still have work to do" when someone says "you look great" I confidently express a "thank you" to them! It feels good to be able to accept something like that.

I know that I have worked hard for my body. I know that I am not perfect, but I dont want to be. I dont need to be. I am not striving to be. All I want is to be happy, confident and comfortable being me and crossfit and paleo are achieve that.

Learn to love your body. Love every piece of it that isnt perfect... love every piece of it that is perfect. Love your hair that drives you nuts, your skin that wont stop breaking out, your toes that seem to be too short and stubby, your ass because its big, your thighs because they are strong and thick, your eyes because they are mysterious... whatever it is. Love it. Than you will work hard to keep it as healthy and alive as long as you can.


WARMUP:
3 Rounds
- Row 250M
- 10 Abmat Situps
- 5 Pullups
- 10 Air Squats
- 5 Burpees

MOBILITY:
Couch Stretch 2 Min Each Leg
Foam Rolling
4 X 20 Double Unders
4 Minute Squat Sit
Lax Shoulder Mobility

Challenge Day 19
Breakfast: 1oz Pumpkin Seeds, 2 Egg Muffins, 3 Slices of TGI Paleo Bread, 12 oz Green Tea
Snack 1: 2oz Boars Head Nitrate Free Turkey, 1/2 Avocado, 1 Tomato, 12 oz Green Tea
Lunch: 3 oz Chicken with Cauliflower Rice and 1/3 cup of Coconut Milk
Dinner: 3 oz Flank Steak and Butternut Squash
Post WOD: Shake
Snack 2: 2oz Boars Head All Natural Turkey with 1 tbsp of olive oil mayo and 1/2 an Avocado on Romaine

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Who do you want to be?

September 5, 2012

As we approach Garage Games this weekend I have been thinking a lot about how I will feel the night before, the ride to Natick, while warming up, right before the 3, 2, 1... GO... and most of all... during and after the WODs are complete. I am at the point right now where I am getting both excited and nervous at the same time. This isnt my first competition, so I am a least beyond the fear of the "unknown" so that takes a little more of the pressure off of the idea of this whole thing, however I would be lying if I said I wasnt a little bit nervous.

This morning when I woke up I already knew what the WOD was going to be, I checked last night. Right away I was concerned about my traps which are pretty sore from Mondays DT. I know that this weekend is full of shoulders and legs so the thought of 5 rounds of box jumps and wall balls just scared me. I have never been one to back away from a workout. I just wasnt sure that it was going to be the right thing for me to do today. I was making myself dizzy all the way to the gym contimplating if I should do the WOD or not. I weighed all the pros and cons thinking... maybe since its day two from Monday that I would be ok if I did it... I dont usually get too sore from wall balls... maybe I will just do step ups... no I wont do the WOD... yes I will do the WOD... no I cant bail on it... yes I can its the right thing... you get the point.

I was still tossing it all around in my head when I walked in and M asked me what I was going to do this morning. When I responded that I wasnt sure yet and was about to get into why... he responded that he didnt want me to do the WOD either. Man oh man, was I happy that I had coaches orders to make my decision for me! I trust M and K 100% with everything they tell us and how they coach. He agreed that it would not be a smart idea to wreck havoc on my legs, traps and shoulders. We decided that after the warmup and some mobility that we would pick a CFWer and tag along for the running portion of the WOD. So I chose G, because I know that he runs a lot faster than me. I wanted to make the 400's a challenge.

The best part about this morning was watching the WOD. This was a really tough one. I unfortunately missed Kelly the last time we did it, as it was on a Thursday. For some reason I didnt do it on the following Saturday, but I do remember watching it before. I knew it was going to be a challenge for all of the athletes to day. What was amazing was the inspiration that came from it. Its crazy how someone cheering you on pushes you to complete things, how a little nudge goes so far, how just when you think you cant go on you pick it up and get one last rep. Today I witnessed that... I witnessed it all over the place and it made me so proud to be a member of CrossFit Wachusett with such fantastic athletes.

There is inspiration all over the place, just open your eyes and keep going. Never give up! Look for whatever it is that keeps you going, dig deep and be the person yo want to be.

WARMUP:
2 Minutes of Double Unders
3 Rounds
- 10 Lunges
- 10 Shoulder Dislocates
- 10 Spidermans
- 10 Ring Rows
2 Minute Squat Sit @ Rack

SKILL/STRENGTH
5 X 400m Run with G

Challenge Day 17
Post WOD: Shake
Breakfast: 1oz Pumpkin Seeds, 2 Egg Muffins, 3 Slices of TGI Paleo Bread, 12 oz Green Tea
Snack 1: 2oz Boars Head Nitrate Free Turkey, 1/2 Avocado, 1 Tomato, 12 oz Green Tea
Lunch: 3 oz Hamburger and Butternut Squash and 1/3 cup of Coconut Milk
Dinner: 3 oz Chicken and Brussel Sprouts

Snack 2: 2oz Boars Head All Natural Turkey with 1 tbsp of olive oil mayo and 1/2 an Avocado on Romaine

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Convince Yourself

September 4, 2012

I was having a conversation with a friend on Sunday at a cookout Hubs and I attended about his schedule change for work. This was a difficult adjustment for him and his family, as he went from being the late in the day into overnight worker with his wife (my friend) working early morning into the afternoon to flip flopping roles so he is morning to day and she is evening to late. They have 3 children and working this type of schedule is what works for them so they dont have to put their kids in child care and one of them is always home with them. He said the biggest adjustment is that he was so used to not going to sleep until pretty late and not having to get up as early, to going to bed at 9 so he can get up in time for work with enough sleep. However, he knows... you have to do what you have to do and he might as well embrace it and "learn to deal" because thats the way it is going to be. If he wakes up everyday thinking about how miserable it is to get up that early and not have the same schedule he had before... well, it IS going to be miserable. We all know just being miserable about something isnt going to make it change.

With situations like that there is really nothing you can do about it (shy of getting a new job and totally rocking the boat). Before I started my current job I was working in Woburn. I was waking up at 5:00 every day to be out the door by 5:45 and at work by 7:00 every morning. When I started the job and I loved it, it was cake to get out of bed and motivate myself to get to work... eventually as my job started to get the best of me (and suck the life out of me) I started to drag myself out of bed. Poor hubs listened to me complain endlessly about how I hated getting up that early... I am so not a morning person... and it was just plain sucky. It made EVERYTHING in my life sucky. Moreso... I let it make everything else in my life sucky. I dragged ass to the gym somedays after work, if I didnt make an excuse that I was too tired, or prayed that there was no parking spaces available. I was grouchy every night and I just overall had a negative outlook. Things seemed to always look bad.

Fast forward to now. I wake up every morning, because I WANT to, at 4:45 and leave my house by 5:05 for the 5:30am WOD. I do it every day without a question. I dont complain, I dont drag ass... I get up and go. Why? Because I love what I am doing when I get there. Dont get me wrong, I am still SO not a morning person. I dont say much until I get going at the gym... but I am there with a smile! I make it a positive experience. I choose it. I choose to go and I love what awaits. It makes it a whole lot easier to get out of bed. I have to approach every morning with a new positive attitude and the determination to do well at everything I set out do do. Otherwise... its going to be a sucky day, a sucky experience, a sucky life.

Think about it. When you approach something with a positive attitude you have a totally different experience than if you go at it with a negative spin. How would you ever be able to accomplish anything if you didnt have any confidence that you could succeed at it? If you are constantly beating yourself up when you look in the mirror, when you get ready to start a WOD or when you are about to take a test, you will add stress to the situation and more often than not it will end up in failure. Its one thing to be hard on yourself to push yourself, but you have to remember to appreciate the accomplishments along the way.

Everyone has things that they arent crazy about doing. At the gym... my least favorite things could totally sink myself in a WOD if I let it. I have already talked about how much of a difference it has made in my performance simply by "embracing the suck" of running in a WOD. If I walk in thinking "this is going to be horrible" more than likely, it is going to be horrible. If I use that "fear" and "insecurity" about running as a positive and a fuel to be better... I will prevail. If I start to convince myself that "I love running" than maybe I will... who knows. I just know if I tell myself I can do it... I can do it... if I tell myeslf I cant, or I am not going to be good at it... well, I am not going to be. Attitude means so much.

Journal Menu (if you arent a "fan" of this page on FB... you should be) had a great little "article" and picture on their page the other day...

"...Your attitude drives everything, if you think you are dying in the WOD, then you start to crumble. Maybe not all at once, but slowly your face will frown, your posture will hunch over and your muscles will scream, then you really have no chance..." 

They go on to talk about how to use that moment as a change to prove yourself to yourself. To take control and use the "suck" as motivation to get better. To learn how to suck it up and to push through it and finish fast. I agree with their claim that sometimes you just have to plaster a smile on your face and pretend you like it... maybe it will result in a faster time, heavier weight or more reps. 

If you never try... you will never know. So SMILE and WOD on!


WARMUP:
Row 500m
3 Rounds
- 5 Inchworms
- 10 Back Extensions
- 5 Man Makers (each side)
- 10 Grasshoppers
Row 500m

WOD: Easy E
TABATA Style for Time
20 Sec on 10 Sec off until all exercises are completed
- 50 GHD Situps
- 40 Push Press (65)
- 30 Toes to Bar
- 20 Burpees
- 10 Muscle Ups (subbed 20 Chest to Bars and 20 Dips @ GHD)
(16:32)

SKILL/STRENGTH
Back Squat 3-3-3+
155, 175, 235 (1)  <--- mishap with my Wendler shouldn't have been this heavy

Challenge Day 16
Post WOD: Shake
Breakfast: 1oz Pumpkin Seeds, 2 Egg Muffins, 3 Slices of TGI Paleo Bread, 12 oz Green Tea
Snack 1: 2oz Boars Head Nitrate Free Turkey, 1/2 Avocado, 1 Tomato, 12 oz Green Tea
Lunch: 3 oz Chicken with Anti-Pasta-Salad and 1/3 cup of Coconut Milk
Dinner: 3 oz Flank Steak and Butternut Squash
Snack 2: 2oz Boars Head All Natural Turkey with 1 tbsp of olive oil mayo and 1/2 an Avocado on Romaine

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