Friday, March 29, 2013

Married to my Rope

March 25, 2013

Yes, you read that correctly. I will now be married to my rope. Any chance I get, if they are not in the WOD or the warmup I will be double-under-ing (a new word I just made up). MUST.GET. BETTER


WARMUP:
3 Rounds
- 10 Walking Lunges
- 5 Ring Rows
- 10 Grasshoppers
- 10 Shoulder Dislocates
- 1 Gym Jog
2 Minute Shoulder Opener

STRENGTH: OH Press
2 X 5 @ 85% - 85lbs
2 X 3 @ 90% - 90lbs
2 X 1 @ 95% - 95lbs

WOD: Hatch
3 Rounds for Time
- 20 Burpees
- 10 Snatches (65)
(5:43 Rx)

SKILL:
90 Double Unders (imidiately following WOD) - 2:20
3 X ME Nose and Toes - (30, 40, 30)

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Sunday, March 24, 2013

What Makes You Happy?

March 24, 2013

Today is the anniversary of the passing of someone I went to high school with. I was not blessed to have been friends with her, but I did know who she was and am friends with some of her friends. I have been watching in their FB feeds as they remember her, smile about her, cry about her, share memories and photos and my heart aches for them while they talk about their angel. I feel what they feel every day. Its a pain that no one should have to go through but so many people do. Its a pain that seems so unfair and just not right...

We all have things in our lives that makes us happy, that keeps us going, makes us "tick" so to speak. I am lucky enough to have a good job that I love and the sport of CrossFit, that I have used to make me a healthy and confident person.... but those things, they are not the most important things in my life...

My husband, my parents, my brothers, my extended family, my best friends, my friends, my co-workers... the PEOPLE in my life are the "things" that I am lucky to have, that make me the happiest person I could imagine being. The moments, whether they are seconds, minutes, hours, or days that I get to be with them or talk to them, those are the times in my life that I am thankful for, that I will and do cherish.

I never would have imagined that the tiniest memories with my brother would turn into things that put a smile on my face... I am talking tiny... the way he looked at me when he and I both knew something was funny but couldnt laugh, how about the day we thought it would be funny to shoot bebes at the squirrel we were in charge of "keeping out of the bird feeder," the hours we would spend sorting baseball cards or legos, even just remembering his face when I walked out of my room and he was sitting at the computer in his boxers where I found him almost every single day when we got older, he'd have his thumb under his chin and his finger over his nose (the thing he always did when he was thinking or reading) and when I walked out he would turn his head and raise his eyebrows.... I still see it... I miss those things every day...

The small things... the things I never thought I would have to remember... but I do... I remember them like they were yesterday. 





13.3 - Feel the Burn

March 23, 2013

I woke up this morning thinking... "my legs are FRIED." In addition to that I have been constantly thinking about how poor my double under performance was on Thursday and that there was absolutely no reason why I should not have a better split time than I did on. In fact, I have been pretty stressed about this workout since it was released. I knew for sure that my time would be better than last year, but I am just not confident at all in my double unders and that takes a huge toll on my mindset. After my horrid performance at the Love em or Leave em with the double unders and than my 4 minute frustration session Thursday today had the potential to be a disaster.

My legs were all jacked up, but as I started moving I had a feeling they would loosen up. However, in my head I was just so nervous about the stress I was putting on myself and the expectations I had on myself... it was enough to make me sick. Here is where the far above average coaching we are so lucky to have proves itself to me (as it continues to do over and over again). I talked to M and K both. They both calmed me down, talked to me about what strategy I should use. Encouraged me that I am doing the best that I can be doing and that they know I am going to give it everything that I have. Most of all, they both said "HAVE FUN." There comes a point where you start to stress over things and you forget what its all about. I love what I am doing. I love pushing myself to my limits and beyond and I love CrossFit. This right now, this is what its all about.

The next thing you know I went from maybe not doing the WOD, to standing in front of the wall with a 14lb med ball and a judge... "wait, what just happened here?" My stomach was in knots and I was about to do this again. I had a plan to get through the wall balls in less time than Thursday. The deal was to complete 25 reps, another 25 reps and than finish the rest of the 100 reps with sets of 15. The hook is that I had to rest as little as possible. I remember completing the first 25, putting the ball down, counting to 5 and getting right back on the wall. I followed that up as planned with the second set of 25. At this point, I heard my judge say 50 and I was thrilled that I was already done that many! That was all I needed to push me through the rest of the sets of 15. I didnt rest more than 10 seconds between each set of 15 and I was done in 6:29 (which becomes a personal best for me for "Karen").

The double unders still posed a problem. I just couldnt get into a rhythm. Once you get frustrated its very hard to get calm and relaxed enough to get through these... at least it is for me. I managed through the double unders in time and was about to collapse and be happy I was done when I heard JM come running to me "get your ass on those rings."  At that point I was all "holy hell, I wasnt even going to do this today and here I am swinging like a monkey attempting a muscle up I have never tried to do before." When time was up I was proud of myself. I had attempted 3 muscle ups (sad sad sad attempts, but attempts none the less) and I was done... with a much better score and split time than I had Thursday.

What did I take away from this. Listen to your coaches. M and K talked with me last year about my double unders... after this exact workout. I work on them here and there, but really... not enough. I do not usually do them outside of when they are in a workout... I might do a few warming up at a competition (but thats not really "working on them"). I can not lie and say I have worked on them and they just havent got better. They havent got better because I havent put the time in on them. Plain and simple. Than I spend the last three days stressing out about them and trying to "get" them. Um, too late.

I have a lot to work on. Onward to 13.4!

Keep killing it CFW! So proud to watch, judge and cheer everyone on week by week!!


WARMUP:
3 Rounds
- 2 X Gym Length Jog
- 5 Squats
- 10 Pushups
- 10 Inchworms
- 5 Ring Rows
Squat Sit

WOD: 13.3
12 Minute AMRAP
- 150 Wall Balls
- 90 Double Unders
- 30 Muscle Ups
( 150 Wall Balls - 6:29, 90 Double Unders 10:18)

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Saturday, March 23, 2013

Whats for Dinner - Vol 1

March 22, 2013

So, a few weeks ago (four actually) I decided it would be a really nice treat if I was to stop at the store on my way home and grab some stuff and surprise Hubs with a really great dinner when he got home from the gym. He cooks almost everything that we consume in this house, with the exception of anything baked and the occasional meal I might have to create when he isnt home... that is of course when he hasnt already prepped something and had it in the fridge for me (yes, I do know how lucky I am in case you were wondering).

Having said all that, you can understand why I thought it would be nice to surprise him for a change! That I did... and he loved what I made!! It was pork, and it was cooked PERFECTLY (I had done some major damage on pork I tried to cook years ago and never tried again). I was really happy and so was he! The next weekend, it snowed. We were stuck at home for the day and went to the gym late. We had invited some friends over for dinner. Hubs had to get to the store to pick up something we couldnt get at our usual store and I started dinner. Low and behold... I made dinner again!! And we all survived!!

I figured I was on a roll so last Friday night and tonight I just expected to make dinner. Hubs has clearly caught on that I am going to take over this Friday night duty (yeah I said duty, not doody) so now the trick has become surprising him with what I am going to make!!

Ok, so I said all that... now heres the deal. I am going to make this the "Friday Night Installment" of my blog. So every Friday night I am going to post a new recipe that I tried... and what the experience was making it. Starting TONIGHT.

Whats on the menu? Baked Chicken with Artichoke Sundried Tomato Tapenade (find it HERE) and Sweet Potato Banana Mashed (find it HERE)

How easy was it to make? Well, I have to say, I am afraid of chicken. I dont like to make it because I am scared that I am going to under cook it.  This was quite an adventure for me. So I started to mix up the tapenade ingredients as they are listed in the recipe and I wasnt really happy. The quantities of the ingredients were hard to understand (because I didnt know if it was before or after chopping them up or whatever) so I just started to eyeball it. I mixed everything in the food processor first except for the artichoke, than added that slowly. I tasted it than added things I thought it needed more of. Than I followed the rest of the recipe for the salt, pepper and garlic on the chicken... than the tapenade... than in the oven with olive oil.

The sweet potato was easy peasy... mostly because we had some already mashed in the fridge. I just popped the bananas in the convection oven for 15 minute at 400 with holes poked in (as it instructed) than mashed them into the sweet potatos as I heated them up.

Hubs came home and everything was timed out right. It was done.

Going in the Oven


So... how was it? I am sure hubs will give his honest opinion as well, but I thought overall it was pretty good! The chicken had sort of a weird consistency I think because it was baked in the oil. I am so used to crock pot chicken that has been in the fridge a few days so that could be it too. It was really "moist" (damn I hate that word). The tapenade had great flavor... the only thing that could have made it better was cheese, but I didnt use any. The sweet potato... all I have to say is YUM! I thought they were great and it was really nice to have something a little different from the normal sweet potato that I have all week.

Will I make it again? I think this one can go it the "yes" pile on both accounts. The chicken and the sweet potato!

Get in my Belly!

 WARMUP:
3 Rounds
- Bear Crawl
- 10 Shoulder Dislocates
- 10 Abmat Situps
- 10 Spiderman
- 10 Toy Soldiers
1 X 9 Fundamentals w/Bar
Couch Stretch

WOD: Reaction Time
(Done as a recovery WOD)
For Time
500m Row
-than-
3 Rounds
- 10 HR Pushups
- 15 SDHP (55)
- 10 Toes to Bar
- than-
500m Row
(10:40Rx)
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Say What?

March 21, 2013

Ahhhhh, well. I guess with the addition of thousands of crossfitters and crossfit boxes around the world it was bound to happen. With the announcement of 13.3 you could almost hear the great big "sigh" of everyone competing. What is it? Well you could just look up last years Open 12.4 and you would find out. Thats right! It was the "repeat" WOD of 2013. It happened last year and "we" (those who competed in the open last year) were all waiting to see which one was going to come back from the archives. Maybe some thought that the combination WOD 13.1 was going to cover the repeat since it was actually a combination of 12.1 and 12.2... but nope.

What killed me was reading all the posts on FB (and the like), from CrossFitters world wide complaining that there was no "creativity" in repeating a WOD. That the "constantly varied" motto of crossfit was being put to shame with this workout. Really people?! What kind of a crossfit box do you go to that you never perform the same WOD twice. That you never test your abilities to see if you perform the same WOD better the second or third time you do a WOD... never mind the fact that we all perform the benchmark girl WODs and Hero WODs and post our times and PR's proudly.

Its hard to write this post because I am always so positive about crossfit and how open crossfitters are to everything. I am just dissapointed in the masses that complained about this workout publically.

Now... the positive. There was not ONE person at Crossfit Wachusett who complained about a repeat WOD. Our community pulled together, talk about how we were going to approach this one and took the bull by the horn and were ready to attack!


I had my first attempt at 13.3 today. There were good points and there were bad points. But one thing is for sure, I gave it every little piece of me. In addition, it really made me take a look at what I have needed to work on for the last year in a totally different way. What I didnt work on that I should have been working on... and how pissed I am at myself for that.

Either way... attempt #2 will be Saturday!! Looking forward to kicking Karen's ass again and hopefully putting up better fight with those damn double unders.

WARMUP:
3 Rounds
- 2 X Gym Length Jog
- 5 Squats
- 10 Pushups
- 10 Inchworms
- 5 Ring Rows
Squat Sit

WOD: 13.3
12 Minute AMRAP
- 150 Wall Balls
- 90 Double Unders
- 30 Muscle Ups
( 150 Wall Balls - 7:09, 90 Double Unders 11:22)

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Wednesday, March 20, 2013

Tap Tap Tap

March 20, 2013

We are all "patiently" waiting!! Tap Tap Tap... 13.3 in.... 15 minutes!!!


Crime Fighter

March 19, 2013


WARMUP:
3 Rounds
- Crab Walk
- 10 Spiderman
- 10 Ring Rows
- 10 Sit Up
- 10 Lunges

STRENGTH: OH Press
2 X 5 @ 85% - 85
2 X 3 @ 90% - 90
2 X 2 @ 95% - 95

WOD: Crime Fighter
5 Rounds for Time
- 30 Double Unders
- 20 Air Squats
- 10 HSPU
(4 Rounds + 56 Rx)
*Killed the double unders and learned a lot about mt HSPU's I needed this!!

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Holy Squats

March 18, 2013


WARMUP:
3 Rounds
- 20 Mountain Climbers
- 5 Pushups
- 10 Inchworms
- 15 Shoulder Dislocates

STRENGTH: Back Squat
2 X 5 @ 75% - 185
2 X 3 @ 85% - 210
2 X 1 @ 95% - 235

WOD:
12 Min AMRAP
- 5 OH Squats (65)
- 10 Front Squats (65)
- 15 Pullups
(5+25 Rx)

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It Really Happened

March 17, 2013

Some of my favorite pics from 13.2 taken by Cheryl O'Connell Riddle!






Here We Go!

March 16, 2013

Today was the day. I was going to attack 13.2 for the second time. I talked to M and came up with a pretty good strategy for how I was going to approach this workout. I knew I wanted to get at least 10 rounds. I had to get my mind into the right state and kill this workout. I was trying not to put pressure on myself, but in reality, I couldnt stop thinking about it.

The time finally came and I was warming up. My head was spinning. M basically just said "dont stop moving." He and I both new that those shoulder to overheads were easy for me and the deadlifts even easier. What I had to do was make sure that my mind told my body not to stop or slow down at all on those because the box jumps were going to take the longest.

When the clock started I was totally in a zone. I could hear the cheers and see the people, but at the same time I couldnt see or hear anything except the one spot on the floor that I was staring at through my bar work and the wall when I turned to do my box jumps. I had a judge counting and watching my reps and I wasnt paying attention to where I was or what the time was, I was just concentrating on moving my ass as fast as I could.

At some point I head a lot of yelling... I thought that might have meant I was approaching the end of my 9th round. Suddenly I heard M yelling "MOVE" and really loudly! "YOU HAVE TO MOVE." So... I just kept that engine going as hard and fast as I could. I did not stop. I did not slow down... I pushed and pushed and pushed... and when the timer buzzed I collapsed to the floor....

High fives from all around... "great job" and "congrats..." but wait... what was my score!!

Holy shit, I did it. Ten rounds and fifteen reps!! Whooooo Hoooooo!!


WARMUP:
3 Rounds
- 10 Jumping Jacks
- 5 Pullups
- 10 Pushups
- 15 Squats
Pigeon Stretch

WOD: 13.2
10 Minute AMRAP
- 5 Shoulder to Overhead (75)
- 10 Deadlifts (75)
- 15 Box Jumps
(10+15=315)

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Swagger

March 15, 2013


WARMUP:
3 Rounds
- Bear Crawl
- 10 Ring Row
- 10 Shoulder Dislocates
- 10 Lunges
1 X 9 Findamentals

OLY: Snatch
Light Snatches for 10 Min
65 X 2
75 X 2
85 X 2
95 X 2

WOD: Recovery
4 X 250 Row

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Take ONE

March 14, 2013

The 13.2 announcement was made and excitement crawled right back into my body. I was really excited to get to CFW this morning. This workout was going to be a huge challenge for me, but one I was more than willing to accept.

KP and I paired up again and this time I went first. Honestly, I was just pumped to get going on the workout. I knew I was going to give it my all, but I also knew I was going to give it a second shot on Saturday regardless of the outcome.

When the WOD was released last night I shook my head and thought... this is going to be one of the workouts that looks like its going to be "easy" on paper, but when you get going, the tank is going to run dry quickly! This is exactly what I didnt want to happen. I knew that I could do the shoulders to overheads without a problem and the deadlifts really quickly, it was the box jumps that were going to take the biggest toll. I was relieved in the fact that it was going to take the same toll on everyone!

So. I did what I set out to do. I worked hard, I tried to push through the pain and I was very happy with my score.... BUT as always, I wanted more.

Saturday is a new day. I cant wait to face the box again.



WARMUP:
3 Rounds
- 10 Jumping Jacks
- 5 Pullups
- 10 Pushups
- 15 Squats
Pigeon Stretch

WOD: 13.2
10 Minute AMRAP
- 5 Shoulder to Overhead (75)
- 10 Deadlifts (75)
- 15 Box Jumps
(9+20=285)

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Wednesday, March 13, 2013

I Will Beat Her...

February 13, 2013

I am sitting here awaiting the announcement of 13.2. As I sit cant help but think about what its going to be and try to analyze my approach at something I know nothing about. Not really getting anywhere with that one. So, I was popping around the internet and I came across some words that just totally spoke to me.


Now, that is something I can wrap my head around. That is something I can take with me to the gym tomorrow when I face the "unknown." That is something every woman, every crossfitter, every person, should think about herself. Your biggest competition is you.

I cant help but think about where I was last year during the Open. Its funny how some things have changed over the last year, but some things have remained the same. I feel like last year the excitement was the "newness" and the simple fact that I was just pretty damn proud of myself that I was competing. I had no expectations and no real big Open goals. This year... the excitement is a different kind of excitement. The expectations I have for myself are different and my goals are clear as day... but in the end, I am still just damn proud of myself for competing.

I know the woman I was, I know the woman I am and I know the woman I can be. I know the athlete I was, the athlete I am and the athlete I can be. The only person that stands in my way is myself. I have to remember where I came from and use all that I have learned in the last year and a half to keep my head high and my goals in sight. I know my strengths and my weaknesses. I know how to beat myself.

Bring it on 13.2. I am ready.

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Tuesday, March 12, 2013

Happiness is a Journey

February 12, 2013


There are good days, there are bad days. There are days that you wake up in the morning and before your feet even hit the floor you are thinking you should have stayed in bed... but there are also days that you never want to end because they are just perfect. Life wouldnt be life if there werent both types of days.

I know I have a tendency to let things bother me that maybe shouldn't. I might have a sleepless night over something I cant control, or have a totally crappy afternoon because of one bad phone call or a hearing some crappy news during the day. What I have been working on teaching myself to do is put that stuff behind me. Let whatever it is happen, react and work on putting it in the past and focusing on the future.

I am excited about where my life is going. I am excited about the things I have learned about myself and am still learning about myself. There is so much more life to live.

WARMUP:
3 Rounds
- Row 250
- 10 Spiderman
- 10 Shoulder Dislocate
- 10 Toy Soldiers
2 Min Pigeon Stretch

STRENGTH: OH Press
2 X 5 @ 75% - 85
2 X 3 @ 85% - 90
2 X 1 @ 93% - 95

WOD: Hords
4 Rounds for Time
- 10 Cleans (95)
- 10 Toes to Bar
(6:10 Rx)

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Wearing a Crown

March 11, 2013

I am guessing when my parents named me Sarah they were well aware of the fact that its origin is Hebrew and its meaning; princess. I might be slightly over the top sometimes, but certainly wouldnt categorize myself as a princess. I now, however, am the proud "owner" of my second crown...


No, no, no, no... not that kind of crown... the "fun" kind... the kind that you have to sit in a dentist chair for an hour, get a shot of novocaine and endure the drill... AWESOME eh? Bet you wish you could have one too!

Thankfully, my dentist is amazing. I am really not a fan (dont know many people who are)... but I have to say if I have to go, I am gad I go to him. His work is quick, painless and "comfortable," if thats a good word to describe dental work. Of course, no matter what way you slice it, its not quick and painless on the wallet.

Now if I was a REAL princess I could pay for it with all my gold.... but for now I am just going to wait till the novocaine wares off and the credit card bill comes in...

Que sera sera...

WARMUP:
3 Rounds
- 20 Double Unders
- 5 Pullups
- 10 Situps
- 15 Air Squats
2 X 9 Fundamentals

STRENGTH: Front Squats
2 X 5 @ 75% - 160
2 X 3 @ 85% - 185
2 X 1 @ 95% - 205

WOD: Command
- 5 Shuttle Run
- 10 HR Pushups
- 15 Deadlifts (105)
(7 + 5 Rx)

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Saturday, March 9, 2013

13.1 Complete

March 9, 2013

My absolute FAVORITE time of year is upon us in CrossFit. We have been waiting and training for the Open for 12 months and here it is. No more tomorrow's, no more "skill" sessions. Nows the time to lay it on the line, give it everything you've got and kick some major ass.

Not only is it a great time for competition, but its a great time for the gym. The feeling that is inside any crossfit box during an Open workout is just insane. There is so much energy, of all kinds. There are people who have never competed and there are people who have competed a bunch of times. There are previous year regional athletes, regular competitors, masters athletes... the list goes on. Every emotion is felt within those walls. There is of course a ton of anxiety, nervousness, jitters and fear right before the WOD, followed by excitement and high energy while the WOD is taking place. Frustration and anger sets in for some... but that indescribable feeling of accomplishing something you have never done before is something you just cant get anywhere else. Whether is just completing the WOD or surprising yourself with a PR, its "that" feeling that makes everything alright. Makes it all worth it and really just makes you want to keep going.

Today I completed 13.1 for the second (and last) time. I had a game plan. I knew what I needed to do and how I was going to do it. Had talked with M and K and was all set up to beat my score from Thursday. There was a little anxiety, but overall I was just pumped up from watching and judging the other athletes (who had some amazing performances), so I wanted to get my WOD on!

I lined up under my target and waited for the GO! that was the most nerve wracking period of time. Once the clock started and the energy was flying I was on a roll. I had M as my judge who knows which buttons to push... and I was not going to stop. "Just keep moving" was blaring through my head. I knew even though 17 minutes is a long ass time, it was only 17 minutes. This was temporary and I can do it.

In all honesty, I have to say it again, there is no better feeling than when people rally behind you, believe in you and cheer you on. As I was working I could feel how much support I was getting from all the CFW athletes that were spectating. It is almost as if it just gives you a whole added push, a clear frame of mind and the drive to show all of these people that you can do what they believe you can do. I had a goal and I was going to reach it. I can not thank M enough for his coaching through this one. I really needed it and it really paid off.

When I approached the target for my 20 burpees I was totally spent, M advised me to walk some of my burpees down and get control. Once I got myself moving I was able to jump them out and get back to a slightly faster (albeit not quite fast enough) pace. Those 20 burpees felt like an eternity, but I knew once I got back to that bar I had 100lb snatches that I could and WOULD bang out. When I returned to the bar I am back to my comfort zone, "pick up the bar." I gave it every single piece of everything I had in me. It payed off.

I am really pleased with my score, proud of myself and really excited to see what comes next. I know I have the support, the coaching, the technique and the skill that will get me to where I want to be... but most importantly, my heart is in this thing 100%.

Keep rocking out CFW!


WARMUP:
3 Rounds
- 5 Push Ups
- 10 Spiderman
- 10 Squat Jumps
Snatch Warmup

WOD:13.1
17 minutes AMRAP:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 Burpees
210/120 pound Snatch, as many reps as possible
(169 Reps)

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Take a Deep Breath

March 8, 2013

Today was used as a recovery day so I can go into tomorrow morning ready for 13.1.2! I am really excited and ready for a second go around at this...

WARMUP:
3 Rounds
- 10 Walking Lunges
- 10 Inchworms
- 10 Shoulder Dislocates
- 5 Pullups

STRENGTH: Light Push Press
3 X 3
75, 95, 115

WOD: No Clock Recovery
Row for Calories 30-25-20-15-10
KB Swing 10-15-20-25-30

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Thursday, March 7, 2013

Be Brave

March 7, 2013


Today was amazing. That is all I have to say! I have said it before and I will say it again; CrossFit is a life changing experience. Today was the "first" day of the 2013 open for us on eastern time. The WOD was announced last night so unless you were WODing at 8:00 last night... most people attempted 13.1 (for the first time) today. The excitement in my tummy when I went to bed last night was unbelievable... and when I got up at 4:45 I was practically running to the gym!

So, what was so awesome? The pure courage, strength, bravery and overall confidence that exuded from the gym today had it bursting at the seams! By 6:30am, 7 CFW members (including myself) had tackled 13.1. Of those members only 3 of us competed in the Open last year... I am so inspired by all of those who are going into the Open this year for the first time!

We all stand under the burpee target set our feet, look up at the target, make no eye contact with anyone and listen for the clock to beep while our coach yells 3...2...1...GO... and we all experience that instantaneous moment of courage where we can do just about anything.

I went back to the gym this afternoon after work to watch, cheer and judge for the 5:30 and 6:30 classes... one after another there were kick ass PR's and smiling faces (after the WOD of course). It was so great to hear people say how proud of themselves they are that they completed 13.1, or that they cant wait to do it again this weekend! There is so much positive energy you cant help but be excited for the next 5 weeks!

Keep kicking ass CrossFit Wachusett!! So so so proud to call you my family!!

WARMUP:
3 Rounds
- 5 Ring Rows
- 10 Spiderman
- 10 Squat Jumps
- 10 Inchworms
Snatch Warmup

WOD:13.1
17 minutes AMRAP:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 Burpees
210/120 pound Snatch, as many reps as possible
(162 Reps)

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Wednesday, March 6, 2013

Welcome to the 2013 OPEN!

March 6, 2013

Hubs and I just sat on the couch in pure anticipation for the announcement of 13.1. CrossFit knows what they are doing and had a nice little intro to the live announcement that made my tummy flutter with butterflies (or nerves)... and than the announcement.

Watching Dan Bailey and Scott Panchik perform the WOD live kinda moved that excitement of butterflies up into a lump in my throat. When you add up the two WODs from last year this is killer. A 17 minute AMRAP is a long time... these guys are crazy good and look where they gassed themselves. I am going to have to figure out a strategy for this one! 

After letting it sink in... How do I feel? I feel good. I did well last year in the snatch workout and I know my cardio has improved significantly in the year. I will go into this workout the same way I approach all the rest of them. I know what I am capable of. I have to push, I have to believe and I can only do my best.

Welcome to the 2013 CrossFit Open!! Yeah baby!!


Cracked Up

March 5, 2013

WARMUP:
3 Rounds
- 2 X Shuttle Run
- 5 Ring Rows
- 10 Pushups
- 15 Squats
Couch Stretch

STRENGTH: OH Press
2 X 5 @ 85% - 85
2 X 3 @ 90% - 90
2 X 2 @ 95% - 95

WOD: Cracked Up
10 Min AMRAP
- 5 Snatch (55)
- 10 Wall Balls (14)
- 15 Abmat Situps
(8+13 Rx)

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60 Seconds

March 4, 2013

WARMUP:
3 Rounds
- 1/2 Gym Crabwalk
- 10 Around the Word
- 10 Back Extension
- 10 Spiderman
- 5 Wall Ball
2 Min Pigeon Stretch

STRENGTH: Back Squat
2 X 5 @ 75% - 185
2 X 3 @ 85% - 210
2 X 2 @ 93% - 225

WOD: 1 Minutes
3 Rounds for Reps - 1 Min Each Station
- Double Unders
- Front Squats (65)
- KB Swings (1)
- Pullups
(130/110/100 - 350 Rx)

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What Wagon

March 3, 2013

Kinda what I looked like falling off the wagon last night... uuggg... 


Howdy Padna

March 2, 2013


Some days are just pure frustrating at this point. I am at the point now in my Oly sessions where a 5 lb PR is going to be a big one. I really have to focus and get into a good position with my form for both the snatch and the clean and jerk at the weights I am consistent with, than push to get ahead. The Saturday sessions are really helping a lot, my snatch while the number hasnt gone up, is feeling a lot better, once I can nail it, I will be on a roll. I am really looking forward to the day I hit 200lbs on the clean, but again, I am trying to not get ahead of myself. I will get there! 

After the Oly session the WOD was so much fun! There was an extremely large 11:00 group to WOD and it was a partner one at that! What a blast! I was paired up with KG and we just worked really well together. First time I have worked with her and I am sure it wont be the last! 

WARMUP:
Snatch Warmup

OLY:
Snatch - 15 Min
85, 105, 115, 125 (F), 125 (F)
Clean and Jerk - 15 Min
125, 155, 165, 175 (F)

WOD: Partner Dash
2 Rounds for Time
- 40 Partner Wall Ball
- Wheel Barrel (both partners down and back)
- 20 Partner Deadlifts (225)
- Buddy Carry (both partners down and back)
(Twin Towers 6:14 Rx)

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Challenge Complete

March 1, 2013

Today is the last day of the paleo challenge. I am not sure it actually did anything for me this time around. I think maybe a little muscle definition, but otherwise, not much. I think I am going to re-evaluate my regimen talk to M, K and Hubs, get their opinions and go from there.

Overall, this mornings workout felt sort of like an "off" day. I couldnt get into my rhythm with the snatches and was all over the place. I added quiet a bit of time to that portion of the WOD. Just felt overall not so good. I will put it behind me and move on... tomorrow is another day.


WARMUP:
3 Rounds
- 2 X Shuttle Run
- 5 Knees to Elbow
- 5 Burpees
- 10 Inchworms
- 10 Ring Rows


WOD: Isabel & Cindy
w/15 min clock
- 30 Snatches (95)
**than**
AMRAP with remaining time
- 5 Pullups
- 10 Pushups
- 15 Squats
(4:00/8)

SKILL: Ab Circuit
3 Rounds not for time
- 10 Situps
- 10 Hollow Rocks
- 10 Toes to Bar

More HSPU

February 28, 2013

WARMUP:
3 Rounds
- 20 Double Unders
- 10 Toy Soldiers
- 10 Shoulder Dislocates
- 10 Jumping Lunges
1 X 9 Fundamentals

SKILL:
Work on Doube Unders
Work on HSPU
Work on Kipping Toes to Bar

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Smoke

February 27, 2013

WARMUP:
3 Rounds
- 1 Gym Length Crab Walk
- 10 Spiderman
- 10 Ring Row
- 10 Toes to Bar
- 10 Grasshopper

SKILL:
Max Effort Chest to Bar

WOD: Smoke
w/15 Min Running Clock
30-20-10
- Wall Ball (14)
- KB Swing (1pd)
**Rest 2 Min**
AMRAP Burpees over KB
(5:00/82 Rx)

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Contender

February 26, 2013

WARMUP:
2 X Jump Rope Series
3 Rounds
- 10 Lunges
- 5 Pullups
- 10 Abmat Situps
- 5 Inchworms
1 X 9 Fundamentals
2 Minute Pigeon Stretch

OLY: Snatch
1 Every 30 Seconds for 5 Min
Alternate Power/Squat (95lbs)

WOD: Contender
- 75 Double Unders
- 30 HSPU
- 15 Clean (115)
(9:31 Rx)

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Girl Power

February 25, 2013

I couldnt let this one go without noting it. This past weekend The UFC made history for having their first womens fight! The fight was the headliner for the title and was between Ronda Rousey and Liz Carmouche. Rousey too the win in the final seconds of the first round... but I feel it was so much more than just a title win for her. Made strides for all women! I love it!

  

WARMUP:
3 Rounds
- 2 X Gym Shuttle Run
- 10 Spiderman
- 10 Shoulder Dislocate
- 10 Toy Soldiers
- 10 Pushups

SKILL: 
Max Effort Toes to Bar (10)

OLY: Clean and Jerk
EMOTM for 10 Min
3 @ 70% - 145lb
3 @ 80% - 155lb
2 @ 90% - 165lb

WOD: Shake Up
12 Minute AMRAP
- 5 Ring Dip
- 10 Jerk (95)
- 15 Air Squats
(6+5 Rx)

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Humor for a Sunday

February 24, 2013


Accident Prone

February 23, 2013

Not sure what is going on but I have been on an accident prone spree lately. This morning had a lovely incident with my favorite bella bar (we cal her Black Beauty or Bella in the gym). I had a great snatch session, still hitting 115 consistently and with good form, but once I just to 125 I havent been able to stick it. Anyway, I was working up my clean and jerk and was on my second attempt at 185 and had the most ridiculous fail ever. After thinking about it... and talking to M, I realized that I did not release my hook grip. The bar came down, slammed into the top of my knees and pinned my right hand between my knee and my hand... so whats a girl to do? I pulled. This all happened in a split second mind you. I shook my hand because I knew I either broke my nail or jammed a finger, but what I wasnt prepared for is what I saw. I literally ripped the entire pad off the ring finger fingertip on my right hand. Suddenly, I have no fingerprint.

Um.... OUCH!

That hurt more than slicing my hand open with a box cutter! Thankfully we have some nurses (and others who have experienced many rips in the gym) there on Saturdays. Typically I just rip off the skin when I rip. Its happened plenty of times, stings like hell in the shower and starts to heal, but this one... I wasnt sure what to do. What did we do? Well, we superglued the skin back on... what else would we do?!

Finally, after regaining my composure, because it was stinging like a mother effer... I grabbed a band aid and sucked it up, walked it off and got ready for the WOD. We've got the Open coming up! Now is no time to waste!!


WARMUP:
Snatch - 15 minutes 1RM
65, 85, 95, 115, 125 (F), 125 (F)
Clean and Jerk - 15 minutes 1RM
95, 125, 145, 165, 185 (F)

WOD: TABATA
(continuous tally at each station)
- 5m Shuttle Run
- Double Unders
- Burpee to Target
- Calorie Row
(66/151/49/55 Rx)

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Be Better Today

February 22, 2013

Today was an interesting day for me in my training. I was really excited to see that we were going to do 1RM deadlift, as we havent since back sometime last fall. M made it perfectly clear that we were not to "over exert" as we have the open coming up and it takes weeks to come back from a real deadlift 1RM. I have had this arbritrary number of 300# in my head for months, the number that I want to hit for my deadlift. We set my lifts to be 150 for 5, 205 for 3, 255 for 1 than one shot at 300lbs. I failed. You know what... thats ok.

I have come to realize that there is so much  more to this whole thing than just numbers. Its so important to be well rounded and have the ability to not only lift a lot but to be able to compete metcons and pull and push my body weight quickly. In the last few months while I have not been focused on the deadlift I added 30+ lbs to my clean and jerk, 20lbs consistently to my snatch and taken minutes off of my times in girl WODs and other metcons. I am ok with missing 300lbs for my deadlift today. I will get there. Hard work, training and dedication has got me this far. Just keep moving forward.

WARMUP:
2 Min Double Unders
3 Rounds
- 5 Inchworms
- 10 Spiderman
- 5 Jumping Squats
1 X 9 Fundamentals

STRENGTH:
Deadlift, 12 Min to find 1RM
150 (5), 205 (3), 255 (1), 300 (F)

WOD: 12.3
- 15 Box Jumps
- 12 Push Press
- 9 Toes to Bar
(8+32 Rx)

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If you practice...

February 21, 2013

... they will come!

I went into the gym for my skill session tonight knowing there are still two very LARGE goats in my life.
1. Handstand Pushups
2. Chest to Bar Pullups

One thing is for sure... even though I am not the greatest at handstand pushups... I have come a long way...

WARMUP:
3 Rounds
- Jump Rope Circuit
- 10 Spiderman
- 20 Abmat Situps
- 10 Around the World
Stretch

SKILL:
Handstand Pushups 10X5
Chest to Bar 10+5

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Whizz

February 20, 2013

Someday they will be consistent...


WARMUP:
3 Rounds
- 2X Shuttle Run
- 10 Scorpion
- 10 Ring Row
- 10 Pushups

STRENGTH:
OH Press, 12 Min to find 1RM
65, 75, 85, 100 (F), 100(F)

WOD: Chicken Wing
3 Rounds for Time
- 50 Double Unders
- 10 Chest to Bar
(7:20 Rx)

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Breaking Skin

February 19, 2013

Well, I spared you all the "nasty" pictures of my dumb ass move with the box cutter, but this couldn't go undocumented! The first pic is right before I got the stitches out and the second is today.



Not to shabby eh? But in all seriousness, today is the 19th... so only 12 days ago that was a pretty nasty cut. I have to attribute the quick healing to my diet and health. The Dr also did a great job stitching me up... the "master" stitch remover (big props KP) did a fantastic job as well! I took care of it, kept it clean and was ready to rock and roll at the comp.

This morning I decided to just go balls to the wall with it (oddly enough this could be a literal statement in crossfit, but it wasnt today). The stitches are out and I "held together" at the competition. So a little tape, a small piece of gauze and I was ready to get my bar complex on. Ummm... maybe a little too soon. Looked down 8 minutes into the 10 minute WOD and there was blood coming out the bottom of the tape. My heart told me to keep going, my mind on the other hand (hahah, puns all over the place) said to stop. I didnt want to prolong my healing for the Open.

I am fine. It did not split open, just a tiny sliver of the new skin wanted to pull apart one last time! I will be back at it tomorrow!





WARMUP:
3 Rounds
- 20 Double Unders
- 5 Inchworms
- 10 Around the World
- 15 Air Squat

STRENGTH:
Back Squat, 12 Min to find 1RM
125, 225, 235, 245 (F), 245 (F)

WOD: Bar Complex
EMOTM for 10 Min
- 3 Deadlifts
- 1 Hang Clean
- 3 Front Squats
- 1 Jerk
(Used 135 lbs, Stopped @ 8 min)

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Feeling Alive

February 18, 2013

The last few days have been all about working together for me. ML and I attacked Love em or Leave em as a pair on Saturday and today at the gym we had a partner rowing WOD. It is so important in a CF box that we all know how to work together, but I really dont think its something that is hard to do. At CF the community is so social and empowering it is hard to not let those around you not influence your workouts. The positive energy and push that comes from even the newest of faces makes for an experience that you cant get anywhere else.

No exception today. JM and I paired up and crushed the 4K partner row, alternating every 500m. She has been really kicking butt lately at rowing and was a perfect pairing for my recovering legs from this weekend. One thing is for sure, we know how to push each other. There was no lack of cheering for each other and once we were done we were right over to the remaining athletes to help get them through the WOD.

I love the feeling that I have in my body when I am sore. Recovering from a competition is such a different feeling than a weekly WOD. Same muscles, different level of soreness. That feeling just fuels my fire, gets me amped up and makes me ready to face the next challenge!!


WARMUP:
3 Rounds
- 1/2 Gym Crab Length
- 10 Pushups
- 10 Jumping Lunges
- 10 Spiderman
- 10 Shoulder Dislocates
2 Min Shoulder Opener

STRENGTH:
Push Press
1 X 8 @ 155
2 X 5 @ 125
2 X 3 @ 135

WOD: 4K
Row 4K w/Partner (alternate every 500m)
(JM and I - 15:42)

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Tuesday, March 5, 2013

Suffering?!

February 17, 2013


Love Em or Leave Em

February 16, 2013

Today was absolutely AMAZING! ML and I had a fantastic time, worked great together and really gave it everything we had to put on a good showing for ourselves and to represent CFW!!

We arrived and were excited to get going. They did not release the workouts prior to the even, so we were all in the same boat waiting around until the first set of announcements. At that time we were told that they were not going to tell us any of the workouts until right before the heats were going to start. We knew there were 3 WODs, but were told right away that there was also a floater that had to be completed by noon time.

Of course there were all sorts of guessing games going on as they set up for each WOD before announcing what it was. Some were "good" surprises and some... well, not so good!!

WOD#1
5 Minute AMRAP
Men: 3 Min AMRAP Thrusters (135lbs)
- immediately followed by -
Women: 2 Min AMRAP Deadlifts (135lbs)
(42+65=107)





 *We were excited for this one. Both ML and I have pretty much the same strengths so to see a moderate weight with high reps we knew it was right up our alley. We watched the heats go before us and had numbers in our head to reach. Very excited to find out we took 3rd place overall for this WOD.


Next up, we completed the floater WOD

FLOATER:
Bench Press Max Effort
Men: 180lbs
Women: 80lbs
(23+35=58)

*This one was a little shock to us. Neither of us have bench pressed in quit a long time. Personally, it had been over a year and a half since I approached a bench press. I was shocked to complete 35 reps! That was enough to take 3rd in this WOD as well and keep us in 3rd overall!

WOD#2
21-21-15-15-9-9
- Smash Ball Burpees (50/30lbs)
(5:58)

*Oh man, I would have loved to have seen the looks on our faces when this one was announced. If there is one thing that M and I are "slow" at... its burpees! This WOD was going to be a tough one and it was going to be a game changer for us. We knew we had to work hard and we knew we could not rest. We pushed each other, yelled for each other and in the long run, I am so happy with our performance, even if it gave us a 26th place finish that bumped us down to 10th. We were still going strong and ready for the next one!


WOD#4
12 Minute AMRAP
- Men: 10 Snatches (95)
- Men: 30 Double Unders
- Women: 10 Cleans (95)
- Women: 30 Double Unders
(4+53)

*This WOD makes me cringe. This was a rough one for me. I did my best, I worked as hard as I possibly could. Some days double unders are on and some days they are not. Today... was just not my day. M carried me, kicked ass and had a great performance. I was swearing up a storm and even had to turn around and face away from the crowd at one point. We finished this WOD 23rd place overall.

Our final placing was 14th. We are proud of ourselves!! We had a great day!! I would team up with M any day!!

Man, I love competing.

Prep Day

February 15, 2013

Prep day, competition tomorrow! I am feeling really excited and looking forward to kicking some butt!!

WARMUP:
Fishgame
3 Rounds
- 5 Inchworm
- 10 Jumping Squat
- 5 Pushups
- 10 Abmat Situps

SKILL:
Roll/Stretch
4 X 500m Row (1:1 Rest)

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Those who WOD together...

February 14, 2013

... stay together!

Hand off ladies! This one is mine!

Thanks A for the pic!!

WARMUP: 
500m Row
3 Rounds
- 10 Spiderman
- 20 Double Unders
- 10 Shoulder Openers

SKILL:
Work on Pull From Ground
Light Clean and Snatch work (65lbs)
Still taking it easy on the thumb for Saturday...

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Premium

February 13, 2013

WARMUP:
3 Rounds
- 10 Air Squats
- 10 Hollow Rocks
- 5 Handstand Kick Ups
- 10 Around the World
- 5 Toes to Bar
1-2 Min Stationary Spiderman

WOD: Premium
12 Minute AMRAP
- 10 HR Pushups
- 10m Walking Lunges
- 10 Ring Rows
(10 + 20 Rx)

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Jacobin

February 12, 2013

WARMUP:
3 Rounds
- 1/2 Gym Crab Walk
- 5 Hand Release Burpees
- 5 Inchworms
- 10 Abmat Situps
- 10 Grasshopper
Pigeon Stretch 2 Min ea Leg

STRENGTH:
Pause Front Squats (3 Sec Pause at Bottom)
5 X 2 @ 70% (155)

WOD: Jacobin
4 Rounds for Time
- Row 500m
- 20 Pullups (Ring Rows, Subbed)
(14:33 Rx)

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Double Whammy

February 11, 2013

WARMUP:
3 Rounds
- Jump Rope Series
- 10 Spiderman
- 5 K2E
- 10 Shoulder Dislocates
- 5 Pistols
1 Min Squat Sit Hold

WOD: Double Whammy
7 Minute AMRAP
- 10 KB Snatch (one arm, 1 pd)
- 30 Double Unders
**Rest 5 Min**
5 Minute AMRAP
- 5 Deadlift (155)
- 10 Med Ball Clean (20)
(5 & 4+14 Rx)

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Shhhhh

February 10, 2013


SNOW DAY

February 9, 2013


Make it Work

February 8, 2013

In the words of Tim Gunn (yes I love and watch project runway)... MAKE IT WORK!


I will do what I can to modify workouts so I will not miss any training! 

WARMUP:
3 Rounds
- 10 Squats
- 10 Inchworms
- 10 Abmat Situps
- 5 Burpees to Target

STRENGTH:
1 Squat OTMEM
3 X 1 @ 70% - 165
3 X 1 @ 80% - 190
2 X 1 @ 85% - 200
4 X 1 @ 90% - 215

WOD: 12 Min AMRAP
- 10 Pushups
- 20 Jumping Squats (45lbs)
- 30 Abmat Situps
(5 + 10 Rx)

Ouch

February 7, 2013

The task... open a box of plotter paper...



The tool... a simple (yet very sharp) box cutter...

The result... my very own trip to the ER...


Yep, two stitches and a tetanus shot later and I was back at work. Dummy, dummy, dummy. Thats what you get when you rush.

Real conversation between Dr and I;
Dr: I am just going to put two stitches in there and you should be all set.
Me: Um, how long do you think this will take to heal?
Dr: You can have the stitches out in 7-10 days.
Me: Hmmm, well, I have a "weight lifting" competition next Saturday... do you think I will be ok by than to lift?
Dr: Err... Yeah, I guess so, I dont see why not...
Me: Ok thanks.
- Dr walks out to the nurses station and I hear him say to them... "whelp, thats the first time I have ever been asked that before!" and they all giggle as he explains...

Glad I could make them all laugh... Heres hoping I am good to go for Love em or Leave em!

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