Tuesday, April 30, 2013

Take What You Need

April 30, 2013

I woke up this morning the same as any other morning. Felt like I slept ok… headed to the gym… had a fantastic workout… nothing out of the “norm,” and headed in to work. Things sort of turned to shit from there… No, there was no traffic, I didn’t drop my keys in a puddle, stub my toe, burn myself on my curling iron, receive any bad news or even forget my lunch at home… but for some reason the mood was at a miserable low.

There we have it folks. It can happen to anyone, a bad mood! I feel like there are all of a sudden those moments where you start thinking about things in life and get overwhelmed. I honestly didn’t get to work and start thinking about anything in particular, it just was something in my subconscious that had a sour flavor. When that happens I find myself having negative thoughts… which SUCKS.  Its like a glimpse back in time of my life when I was out of control. When I let one little thing destroy my day. When I wasn’t happy with anything. So when I start to think about things that I have taught myself to deal with in a positive manner, that I think about on a daily basis, I begin to throw a negative spin on it… not to mention the irritation that occurs when someone chews with their mouth open, taps their foot over and over again… or interrupts me when I am talking to someone.

See… even I don’t want to be around me today. Yuck!

I have been working to try to swing myself out of this mood, and slowly things are progressing positively. I think the best thing about being where I am in my life, is that I can identify that this is a problem. That today is just another day, the “problems” I am creating in my mind are not as big as they are and I can get myself turned around if I just stop letting the crappy thoughts sink into my head.

What is the best thing to do? For me, even if I don’t know what it is that’s bothering me I need go out searching for a way to make myself feel better. I have exchanged a few really funny emails with a great friend (who probably doesn’t even know I was in a mood) because I wont let  my mood define me, or god forbid bring someone else crashing down with me. I complimented some friends on FB, because making other people happy really makes me feel great too… and it is ALWAYS a wonderful thing to let people know how great they are. I chatted with someone I work with about plans for an event we are going to for work and I kept my music going and tried to make my day as “normal as possible.” Finally… the bulls eye… I went outside and sat at our picnic table, ate lunch, had some laughs and just tried to let whatever it is go.

I am coming out of this one on the other side. 


I am really proud of myself that I have been able to identify these things within myself and change them. There was a time where I was absolutely miserable day in and day out. I just cant imagine living my life like that anymore. I was unhappy with everything and had control of nothing. Complaining really just made it worse, as it just kept reminding me that I was in a constant state of “yuck.”  I don’t have much to complain about (really), while my life is not perfect, its my life, it is what I make of it.

If I want to be miserable, I am going to be miserable. Sometimes you might not be able to figure out why you are there… but it takes a lot to know what you need to get yourself out of it! Give what you can when others need it and take what they have to offer when you are in need... thats what friends are for! Surround yourself! 

BE POSITIVE... lead a happy life and take control.

WARMUP:
2 Rounds
- 20 Double Unders
- 10 Spiderman
- 5 Pullups
- 10 Grasshopper
- 5 Pushups

TEAM OLY: 
5 X 1  Clean
1 Clean, 1 Hang Clean, 1 Jerk (155lbs)
60 Second Rest Between Sets

TEAM WOD: Grudge Match
3 Rounds for Time
- 200m Run
- 10 Box Jump Overs (24" Box)
- 15 Thrusters (95lbs)
(10:36 Rx)

TEAM SKILL: Ring Dips
4 Minutes 
- Minute 1 ME
- Minutes 2-4, 3 Reps EMOTM

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Be Unstoppable

April 29, 2013

The first morning back after a competition weekend can be tough, but I felt amazing this morning. I was really happy that I wasnt too sore, just a little in my hams, quads and back but honestly not any more sore than a typical Saturday Olys Session & WOD day.

I am feeling great! Nothing can get in my way! 


WARMUP:
3 Rounds
- Run 200m
- 10 Air Squats
- 10 Shoulder Dislocates
- 10 Inchworms
- 5 Toes to Bar

TEAM OLY:
5 X 1 Snatch
1 Full / 1 Hang (no dropping)
60 Sec Rest Between Sets

STRENGTH:
Back Squat
1 X 10 @ 70% - 170
1 X 5 @ 80% - 195
3 X 2 @ 95% - 230

TEAM WOD:
Pistols 25-20-15-10-5
KB Swings (1.5 pd) 5-10-15-20-25
(10:37 Rx)

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Monday, April 29, 2013

It takes "Two to Tussle"

April 28, 2013

Yesterday CFW was represented well at CrossFit Nashua for their “Two to Tussle” pairs competition! There were 10 of us competing and we were ready to go!

What a great day it was. I have to give it up to CrossFit Nashua for hosting such a great competition. The location was great for the amount of people they allowed to register and they have a beautiful facility. We were able to find a great spot outside of their overhead door to camp out on and debut the brand new CFW Pop up Tent! As I said we had 10 competitors, but we wouldn’t have been near complete without our fellow CFW-ers who weren’t competing but wanted to come along to cheer us on and of course the “fans” who wanted to come check us out and give a good yell!

My teammate W and I were ready to go. Pumped up and anxious to get started right upon arrival! Most of us started warming up right away as the ladies clean ladder was to kick off the event! The day flew by with tons of excitement! There was an unbelievable 20lb PR by our very own M on the clean ladder which was just amazing to be there to see in person! I made it through almost all my double unders without tripping up and surprised myself on the burpees, wall walks and even the thrusters. Some matched their previous PR’s on the cleans and we all pushed through rope climbs, heavy thrusters, rope climbs,  rowing, wall walks, burpee box jump overs, goblet squats, kettle bells swings and even sand bag runs! It was a great great day!

The icing on the cake was watching K and M compete in the final workout where they merged ahead from 2nd place to 1st and took home the big WIN for CrossFit Wachusett!!

Of course the most wonderful thing about competing with our crew and even the strangers at a crossfit competition, is the energy and motivation that comes from the crowd! Our teams were all spread out in different heats and there was never a moment where one, two and even more, people were standing by pushing, cheering and encouraging each of us to dig as deep as we could to power through the event.  There were lots of smiles, lots of high fives and some really really happy athletes!

I have to say, I am honored to be a part of such an great gym. Lets keep going!!

Whoooo Raaaaaa CFW!!


WOD #1 - Clean Ladder w/ Double Unders
1 Minute at each station:
RX: (185/115),(205/135),(225/145),(245/155) (265/165),(285/175), (305/185) (315/195)
* 20 Double-unders then perform the clean
(Our Score – Me 165, W 205)

WOD #2 - “Jackyll and Hyde”
Rx: For time w/ 10min cut-off:
500M Row each while partner suspends a KB (2/1.5)
25 Thrusters each (135/95) while partner holds Plate O/H (45/25)
15 Pull-ups each (C2B/chin) while partner hangs on bar
(Our Score – 168, we got 18 pull-ups and ran out of time)

WOD #3 - 12 Min AMRAP
Rx: 5 Rope Climbs
10 Wallclimbs
20 Burpee Box Jump overs, (24”)
30 KB Swings (2/1.5)
40 Goblet Squats (2/1.5)
200M Sandbag Run (100/50)
(Our Score – 168, 1 Round + 28 KB Swings)

Overall Standings:
M & K – 1st
ML & C – 10th
Me & W – 11th
J & JM – 13th
S & N – 16th
R & S – 18th

Whats for Dinner - Vol 6

April 27, 2013

Whats on the menu? "Spaghetti" and (my very own first original recipe) Portabella Mushroom, Onion, Sun Dried Tomato Meat Balls Stuffed with Goat Cheese

How easy was it to make?  I have to say I was terrified! I have never in my life made meat balls... and I never make up recipes, I am a recipe following girl. Not this time! I really wanted to make meat balls and "spaghetti" and the only way to find exactly what I wanted in a meat ball was to do it myself!

So, I stopped at Hannaford (my usual Friday night shopping location) and confused the hell out of our friend J who was shopping at the same time. He was confused that he may have been in some parallel universe as he has never seen me at the grocery store. Clearly the "wrong" Cormier was shopping!! I assured him that everything was alright and I was just there to get things to make my ONE dinner of the week!

I headed home with the following:
1lb of Grass Fed Beef
2 Portabello Mushroom Caps
1 Small White Onion
Chopped Sun Dried Tomatos in Oil
Goat Cheese
Organic Tomato and Basil Sauce

Things I used that already had at home:
1 Egg
Almond Flour
Minced Garlic
Parsley/Oregano/Salt/Pepper
Spaghetti Squash

I chopped the onion, added that with the garlic, to a pan on medium heat and let it cook a bit than added the mushrooms and sun dried tomato (about half the jar with as little oil as possible and let it go till everything "looked" cooked... I am so bad at this.

After that I tossed it all into the food processor, thinking that might make it a little "smaller" for the meat balls. I added some parsley, oregano, salt and pepper to another bowl, than an egg, than the meat and against everything I ever want to do... squished it around with my hands (totally grossing myself out). I added the veggies and squished some more, than added some almond flour because it was a little wet from the oil of the veggies.

When that was all mixed I started making balls. I stuffed each one with a little piece of goat cheese and sealed the ball around it. They were pretty big. Definitely bigger than a golf ball... but hey, who dosent like big balls?! Meat balls people... get your mind out of the gutter! 

After I was done I washed my hands 500 times (because really, the whole squishing raw beef iggs me the eff out) and put them in the oven at 400 degrees... for 30 minutes.

I had already cooked the spaghetti squash so it was cooling while I made these. I heated up the sauce and when Hubs got home he has his very first "Sarah Original" dinner! I was pretty proud of me!

So... how was it? Patting myself on the back here. It was fantastic. I mean come on, meat, sundried tomato, garlic and goat cheese... how could I have gone wrong! Unless of course I killed us with undercooked beef. 

Will I make it again? I have permission from Hubs... as he ate the leftovers the next day, YES, I will certainly make these again!

Pre Sauce

Post Sauce

Went to CF Nashua today for Two to Tussle a pairs competition. I will post the WOD's and standings tomorrow!

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Friday, April 26, 2013

Appreciate Someone!

April 26, 2013

I get asked a lot what motivates me... what pushes my buttons, forces me to get up at 4:30am every day (with no excuses), keeps my hand out of the cookie jar and encourages me to give something a second, third or fourth try without doubt or thoughts of giving up. There are a multitude of answers to this, and my answer clearly may not be the same as others. I can easily say I am motivated by my health and the physical and mental changes I have made within my self (yes, crossfit plays a huge roll in this, but crossfit is not my life, it is something I love to do in my life).  The everyday challenges in life, the gym, work, home... the thrill of completing a challenge and the fight to get there is amazing. Self pride and ego, where I can feel good about talking about my accomplishments and where I have come from and where I plan to go ranks up there on the list. Accountability and teamwork, the feeling of having others rely and count on me is something that can not replicated. Finally, appreciation. When someone reaches out, tells me what I meant to them, that I am a good friend, or I did a good job, when I am shown or told that I am a valuable member of a team and I am made to feel like whatever was accomplished or is about to be accomplished couldnt be done without me... wow... its overwhelming and without question gives a boost to keep on going.

Appreciation.We have all heard the words "you never fully appreciate what you have until you don't have it." I think its funny that we all hear that phrase and nod in agreement. We have all whispered it to ourselves or kept it in our thoughts more often than we want to admit. However, we still seem to forget the importance in showing our appreciation to whomever is deserving of it whenever we get the chance so we dont run the risk of losing it. Dont let the opportunity slip away, dont let whatever it is go unnoticed, you never know what a sliver of appreciation might do to change someones day, month, life.

When I began talking (and my brother stopped talking for me) as a child, one of the first things taught to me was "thank you." When given something in any context a "thank you" was given in response. When told something a "thank you" was given in response and when something was done for me "thank you" was right there to show the person/people gratitude and appreciation for their actions or words. Those are the easy ones. The things that are given to or said to you directly. A lesson in manners will teach you how to say "thank you."

Remember, appreciation goes beyond the "easy" things. Its important not to take for granted the things in life that motivate us, inspire us and keep us going. Saying thank you when someone does something for you or says something to you is one thing... but showing your appreciation to someone just for being a part of your life or inspiring you by virtue of something they have said or done for someone else or even for themselves is HUGE. When I have been told one of my blog posts have inspired someone to make a change in their life, look at something with a new light or step back and see what it is that others see in them is really true, its a totally indescribable feeling. That is one of my biggest motivators, if I can influence just one life with my words and feelings at the same time clearing my mind and keeping my self sane... why not! Why do I write my blog? To keep myself motivated and with hope, motivate someone else at the same time.

Last night I was invited to a dinner to get together the team that was involved in the last job that I did. It was sort of a "wrap up" so to speak. I wasnt sure what to expect, except that I knew I would be surrounded by men and some that are of high stature within their companies. The Boss-man (owner of my company) was there, my supervisor, the client, brokers, general contractor, building owner and owner of the company that owns the building the list goes on... Honestly, I felt extremely appreciated just to be invited to this dinner, let alone the pristine location, amazing meal and good conversation. Words were said at the conclusion of the meal by both the owner of the company and "satisfied" client (without putting words in his mouth). As they voiced their appreciation to me directly as well as my firm and team, my appreciation for the opportunity to work for such an amazing company, that put their faith in me, skyrocketed. Get the job, do the job, make everyone proud, show them you are exactly who they think you are and more.

Now thats motivation. Looking forward to moving forward.

Look at your life. Appreciate the people and things you have in it. Tell those you love you love them and why... dont let the moment pass you by. When someone inspires you, tell them... show them... give back to them in whatever way you know how. Put a smile on their face. Give them the reason to keep going.

WARMUP:
3 Rounds
- Bear Crawl Gym Length
-10 Inchworms
- 5 Pullups
- 10 Pistols
- 5 Burpees

MOBILITY:
2-4 Minutes on any Mobility

OLY:
EMOTM for 5 Minutes
- 1 High Hang Clean
- 1 Hang Clean
- 1 Clean and Jerk
*all full squat
(105 - Should have gone heavier, dont really know where my head was)

WOD:
Death by 10m Shuttle
(12 Rounds Complete)

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Thursday, April 25, 2013

Not Comfortable Being Comfortable

April 25, 2013

What would life be like if everything was “easy” or came natural?  What if anything you wanted to try in life was right there for you to try and there was no work involved in getting there? No worry that you wouldn’t succeed when you tried it for the first time. No question of if you will fail.

My personal opinion. Boring. Unrewarding. Lackluster.

There is something about doing something I have never done before that just lights a fire inside me. This is especially true when I am asked to do it by someone who has the faith in me that I can do it. I may fail the first time, I may even fail the second time, but I know deep down inside that I will never stop trying until I have accomplished what it is I have set out to do.

Risk and challenge are scary things for some people. I was there for a long time myself, living in comfortability. Again, my mind is wondering back and forth from the gym to “life” when it comes to this topic. Will I ever lift that 10lb personal record snatch if I don’t put the weight on the bar and go for it? Absolutely not. Will I ever leave my job as an office manager when I know I want more if I dont go back to school or look for another option? Not a chance. The question in my mind becomes am I “happy” where I am, or am I  just “comfortable.” In life, it is unreasonable to think that things are going to just come to us. That we aren’t going to have to work at them and that the “will” to want something is enough to make it happen. Work is involved no matter what way you slice it.

If there was no reward in my life, no satisfaction and no risk, that would be a major problem for me. I am not comfortable being comfortable. I want to learn more every day. I want to get stronger every day. I want to make someone smile every day. I want to smile every day. I want to feel as if my life has meaning and purpose. None of those things can happen without risk and challenge. Nothing I have in my life came to me easy. There was no luck involved. I am working my ass off to be happy and loving every minute of it. There are up days and down days… but you know what… I cant say I never went for the things that I always dreamed I would have.

Push yourself. Make changes. Take risks. Just think of everything you could do. 


WARMUP:
3 Rounds
- Jump Rope Circuit
- 10 Grassoppers
- 10 Air Squats
- 10 Shoulder Openers

TEAM BBG:
High Hang Snatch 5 X 2 @ 65lbs

STRENGTH:
Push Press 5 X 2
120, 125, 130, 135, 140 (PR)

WOD TEAM:
5 Rounds
- 20 Cal Row
- 20 KB Snatch (1.5 pd)
*had to do 1pd KB... tried and tried and tried the 1.5 pd and couldnt get the form... next time!
(14:30)

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She's Amazing

April 24, 2013

Elisabeth Akinwale... google her... read her blog... be amazed by her...


I certainly am...

http://elisabethakinwale.com/
http://www.michaelbrianphoto.com/

Tuesday, April 23, 2013

Dont Compare

April 23, 2013

One of the most important "rules" that I have for myself is not to compare myself to anyone else. This can be quite the challenge at times. This applies both in an out of the gym.

Clearly I believe in the importance of goal setting. Of course I feel like you should have someone to look up to, that you can strive to be like. Yes, its important to have people at your gym that challenge you and push you to work hard because you know your skill sets are similar. But if you start to compare yourself to people its a slippery slope.

There are lots of things in life that determine who we are. In crossfit there are lots of things that determine where we are in our training. Not only our physical strength, but our emotional strength as well. You can take to people who are the same weight with the same measurements and close to the same lifts and their mindset can be very very different. This plays a HUGE roll in their performance. You can take two people who have be cross fitting the exact same amount of time but are different weights and lifts and one person is really really good at body weight and one is really good at moving weight. Comparing the fact that they have been doing it the same amount of time does nothing.

During a workout its really hard to not compare yourself to others. There are times I have been the first to finish and there are times I am the last. What is important to pay attention only to yourself and what you are working on. It dosent matter what the time is and who is "beating" you. What matters is that you arent comparing. Maybe there is a skill involved that you have yet to master, but others in your class have... Or maybe there are people who dont complete full reps, or have scaled beyond their needs. None of those things matter. It should matter to them... but it shouldn't matter to you.

What matters is that you are working on what YOU need to work on. There are things that you may excel at that the others who you are "comparing yourself" to need to work on. All comparing does to you is get you really frustrated and upset and the thought that you "should" be able to do certain things. Not true at all. Every skill takes time and every skill takes work. In the gym, out of the gym... everywhere. If you compare your weakness to other peoples strengths you will lose every time.


Dont compare yourself to anyone except the you of yesterday. Set your own goals and fuel yourself to get better, push harder and see results! Tomorrow is a new day.

If it was easy... it wouldnt be called a WORKout.

WARMUP:
2 Rounds
- 5 Burpees
- 10 Ring Rows
- 10 Inchworms
- 10 Shoulder Dislocates
- 10 Squats

TEAM:
Clean and Jerk
1@75% - 135
1@80% - 145
1@85% - 155
1@87% - 160
1@90% - 165
1@93% - 170
1@95% - 175 (F)

STRENGTH:
Front Squat
5@75% - 150
3@85% - 170
3×2@95% - 190

WOD:
- 50 Double Unders
- 10 HSPU
(12:47 Rx)

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Monday, April 22, 2013

Boston Strong

April 22, 2013

I have been trying to think of a way to write about the tragedy that began unfolding just one week ago today in Boston… I didn’t put it on hold on purpose, I just couldn’t sit down and put together the words I wanted to use to express my feelings. Writers block dosent happen often for me, as I write directly from my thoughts, but in this case I wasn’t even sure what I was thinking.
 
Boston. The Boston Marathon. Boylston Street. Patriots Day. All such familiar words, words that I have connected to for many years for various reasons. Those reasons have of course changed over the years. Boston was the place we went to on field trips in elementary school to go to the aquarium and over time in my eyes became the hub of a social scene, the heart of Massachusetts, where I went to school, where I worked for a time, where I had lots of very special moments. The Boston Marathon was an event I got to watch on TV as a child, thinking that these people were “crazy” for running all that way. It morphed into a daytime event that if I was lucky enough to have the day off to watch I would gladly do so and cheer on strangers for hours as I made memories on the sidelines. From that, I have come to identify with the runners as they train under all conditions, raise money for amazing causes and stand at the starting line with butterflies in their stomach thinking “this is really going to happen.” Boylston Street, how many times I have walked that road? I trudged through the snow when I worked in the city, practically crawled to my car late at night after class, strolled with friends on a Friday night and walked as if I was on top of the world the morning of my graduation from my masters at BAC. Of course Patriots Day, which started as a great reason to start April School vacation and now, understanding it’s a day to reflect on the heroes who fought at the Battle of Lexington and Concord the first battles of the American Revolutionary War…

… all that has now changed.

Hubs and I both had the day off from work. We had gone to the gym together for the first time in months. I headed to a massage and when I got home we had planned to head to the mall. I am in search of a dress for a wedding and Hubs wanted to spend the day with me.  After finding nothing to get excited over, we swung into one of the shoe stores to see if anything jumped out at us. We split at the door and he headed to the mens and I to the womens. Now, talk about “marketing,” the store we were in had a TV right in the middle of the mens department. Smart! Well I looked up and saw Hubs watching the TV, he gestured for me to come over and had a look of shock on his face. That’s when I noticed the other 12-15 people in the store all standing with us as we watched in total disbelief.

In just a few short moments along those streets that so many of us have walked, ate, stumbled and ran, the happiest moments in some people’s lives became a nightmare that no American can rub their eyes enough to forget. Our precious city of Boston, torn, just like that, in seconds. The streets stained with blood and chaos as people ran for their lives and the brave first responders, volunteers and even spectators ran IN towards the blast sight. I couldn’t believe what my eyes were seeing.

We walked out of the store and were in shock I guess you could say. We needed to go get something to eat, so we picked a place and headed there. In the mean  time I was on my phone trying to be sure that my friends that were running the race were safe via facebook… and at that time it was really registering how horrific this was. Post after post of people who were looking for people, or announcing that they were safe. There were people praying, cursing and god only knows what else. We got into the restaurant and thank god they had a TV. We were glued to it. 

Phone calls were made, prayers were said  and everyone I knew personally at the race were safe. However, Boston, The Boston Marathon, Boylston Street, Patriots Day… these very familiar things, have been changed in my mind forever.

In the aftermath, we peeled ourselves away from the TV and turned on a movie. My heart ached in an all too familiar way for those who were injured and killed in a tragedy. The question of why was swirling in my head over and over. Who could do this? Why would they do this? What has happened to the city we live in.

I am not going to recap what the next few days were like. I can say they were somber and scary. The thought that someone was out there… who know where, who could do this was frightening. With the investigation going on I was reluctant to listen to believe anything that I  didn’t hear from an official press conference. Yes, media and social media… this means you. There was nothing more frustrating than hearing something be announced on the radio only to see 5000 posts pop up on FB, as if people want to be the first to report something… just as the media wants to be the first station to announce something. Lots of what was being put out there was false. Lots of mis-information being passed around. I really wanted the media to back off and let the very well trained law enforcement do their jobs. Yes, I know that social media, videos and pictures were all a part of figuring out who these scumb bags were… but there were plenty of “this is him” pictures out there well before the police released the real bombers pictures.

Thursday night I went to bed as normal. My alarm went off and I kinda felt like I was in a dream. My usual music station was playing AM talk… I heard something about gun fire and something or another… in the 2 seconds it went off, then rolled over. In my head I was thinking “what did I just hear” and thought maybe I was just imagining what I heard. When it went off again 9 minutes later, there was music. I proceeded like a normal morning to my car to get to CFW for 5:30 and as I started driving my radios station cut out and went to AM. That’s when I heard what had went on overnight. At that point, I was latched to the radio all day long.

Again, no need to get into the entire day… scared, confused, anxious… all those emotions surfaced as we all listened intently at the office. People were streaming various news stations and we were all talking about all the bits and pieces we heard. We wrapped up here and all went on our way. Some home to listen more and some to do what they had to do for the evening. I went to my parents house, as I was heading to a birthday party for the evening.

I am safe to assume you know how this ended.

BOSTON: The City that I am proud to call home. Home to the most courageous law enforcement officers who put their lives on the line to protect strangers, to which they swore they would do the moment they became an officer of the law. A place where military men and women proudly walk as they fight for us all with no question, seeking no reward.  Where the people stood together and fought for those who died and were hurt in this tragic accident. Never faltering. Never quitting.

THE BOSTON MARATHON: The largest and most well-known Marathon in the world… which will continue to be the largest viewed sporting even in New England. Where men and women will stand on the starting line next year with heavy hearts, but strong hearts. They will run, people will gather and cheer and the memories of the victims of the 2013 Marathon Bombing will be honored and celebrated.  

BOYLSTON STREET: Will continue to be traveled. The road will be packed with cars, the sidewalks filled with people night and day. People will walk with a different tune. They will lay flowers and teddy bears. They will think of those who lost their lives on that road, on that spot outside their office building. They might be extra nice to people from here on out. Maybe they will hold a door open, take the time to help someone with their bags… the lives lost on Boylston Street will help to provide more fulfilling lives to those their deaths affected.

PATRIOTS DAY: In Massachusetts, we observe this holiday to commemorate the battle of Lexington and Concord. I will never forget where I was standing when the bombing happened at the Marathon… I will remember and honor all those lost their lives that day, who saved lives that day, who fought for their lives and all those who acted as true Patriots that day.


WARMUP:
3 Rounds
- 2 X Gym Jog
- 10 Jumping Lunges
- 10 Grasshopper
- 10 ATW
- 5 Strict Pullups

TEAM:
Handstand Pushups - 5 Minutes
Max Effort First Min
3 OTM Last 4 Min

OLY: Squat Snatch
1 High Hang
1 Hang
1 Full
EMOTM for 5 Minutes (65lbs)

WOD: Quoin
10 Min AMRAP
- 10 Deadlift (105)
- 10 Push Jerk (105)
(6 + 10 Rx)

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Whats for Dinner - Vol 5

April 21, 2013

Whats on the menu? Scallop Florentine (find it HERE)

How easy was it to make?  I have to say it was a little time consuming and a little daunting for me. I have never in my life attempted to make scallops and I was afraid that I was going to under or over cook them... and they would be totally inedible or something. I stopped at Price Chopper (because they have a great seafood and meat section) and got the scallops. The guy at the counter said that they were "super fresh" and had just came in that morning. So, I had that on my side!

The "Florentine" part was pretty easy to make and smelled fantastic while cooking. It was mostly a waiting game. Add the onion and wait for it to cook... add the tomato, garlic and mushroom and wait some more now add the spinach and wait wait wait... Thats when I started to get anxious about cooking the scallops.

I looked on line to see how to "sear" something because the instructions said to sear each side for 1.5 to 2 minutes. That is where I saw that I was suppose to rinse and dry each scallop (who knew). I was scared about this, but it worked. The kinda stuck to the skillet, I think it was a little too hot... or something. Maybe not enough oil... or it could just be my crappy stove. Who knows. Either way they wound up coming out ok and we both survived!

So... how was it? I have to say, I was impressed with myself. I absolutely loved it. The florentine could actually be made and put under anything. I would imagine that it would be great with steak, chicken, pork... or even another seafood. I scoffed it down pretty quickly!

Will I make it again? Yes! This is a make again one for sure! If not the whole thing certainly the florentine. I will also be more open to making scallops again. Now that I have an idea of what I am doing I am not as scared as I was before.


WARMUP:
Snatch Warmup

OLY:
Snatch (10 Minutes w/K)
85, 105, 115, 125, 135 <---- PR!
Clean & Jerk
135, 155, 165, 175, 185 (F)

STRENGTH:
Front Squat 1 1/4 X 2 - Heaviest Possible
125, 145, 155, 175, 180

TEAM WOD: "Follow the Leader"
Team of 4, (K, C, Me and ML)
2 Rounds for Time
- 30 Wall Balls (14lb to 10')
- 30 SDHP (55)
- 30 Box Jumps
- 30 Push Press (55)
- 15 Cal Row
(17:33)

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Happy Birthday

April 20, 2013

Decamp

April 19, 2013

WARMUP:
- Skip Gym Length
- 10 Toy Soldiers
- 10 Pushups
- 10 Pullups
- 5 Burpees

TEAM:
- 1 Power Snatch
- 1 Squat Snatch
OTM for 5 Minutes (75lbs)

WOD: Decamp
3 Rounds for Time
- Row 250m
- 30 KB Swings (1 pd)
- 60 Double Unders
(12:39 Rx)

TEAM:
- MU Transitions
- HS Walks

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Snake Bite

April 18, 2013
 

WARMUP:
3 Rounds
- Run 200m
- 5 Ring Dips
- 10 Inchworms
- 10 Lunges

TEAM:
Clean & Jerk
3 X 1 @ 70% (130)
3 X 1 @ 80% (150)
3 X 1 @ 90% (165)
3 X 1 @ 93% (165)
*no more than 60 sec between lifts

STRENGTH: Back Squat
1 X 10 @ 70% (170)
1 X 5 @ 80% (195)
1 X 3 @ 90% (220)

WOD: Snake Bite
12 Minute AMRAP
- 10 Squat Snatch (95)
- 10 Toes to Bar
(3 + 15 Rx)

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Whats for Dinner - Vol 4

April 17, 2013

Whats on the menu? Sweet Potato Cottage Pie (find it HERE)

How easy was it to make?  This is a back post for this weekends "Whats for Dinner." I am behind on my posting but I wanted to be sure I got it in here! This is the third time I have made this delicious-ness... Hubs and I both love it. Its pretty easy to make and you really cant go wrong. It is super easy to make and we usually already have sweet potatoes mashed in the fridge... even EASIER! Even I can brown beef and saute onions! Give it a shot, you will love it!

So... how was it? I cant say enough how yummy this one is! Its certainly a "cheat" for us as it contains cheese... but Oh My, what a wonderful cheat it is! The cheese layer on top... YUMMO! I am sure you could make it with plain sweet potato on top, but if you want to add the cheese, you wont be sorry! 

Will I make it again? Absolutely!


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Chase Me

April 16, 2013

WARMUP:
3 Rounds
- Bear Crawl
- 5 Pullups
- 10 Inch Worms
- 10 Jumping Squats
- 10 Scorpions
1 Minute Shoulder Opener

STRENGTH:
5 X 3 Push Press
115, 125, 135

WOD: Chaser
3 Rounds for Time
- Run 200m
- 10 Front Squats
(5:08 Rx)

TEAM:
3 Rounds NFT
- 20 T2B
- 10 GHD
- 60 Sec Noes and Toes

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Pray for Boston

April 15, 2013


WARMUP:
3 Rounds
- 250m Row
- 10 Toy Soldiers
- 10 Abmat Situps
- 10 Shoulder Dislocates
- 2 Wall Walks
2 X 9 Fundamentals (pvc/bar)

TEAM:
10 RM Deadlift - One Attempt (155)
3 Snatch OTM, 5 Min (95)

WOD: Satchel
15 Minute AMRAP
- 10 HR Pushups
- 10 Wall Balls (14lb to 10' line)
- 10 Burpees
(8 Rounds)

SKILL:
3 X 3 Rope Climbs

Flash Back

April 14, 2013

Memories... I dont know the exact date for this, but sometime back September 2011 or so...


Tag Team

April 13, 2013

WARMUP:
3 Rounds
- 10 Spiderman
- 10 Toy Soldiers
- 10 Ring Rows
- 10 Air Squats
2 Min Couch Stretch
Oly Warmp with PVC

OLY:
Snatch (15 Minutes)
65, 75, 85, 95
Clean & Jerk (15 Minutes)
95, 105, 135, 155, 165, 175 (clean no jerk)

TEAM WOD: Tag Team
(w/Choma)
- 300 Double Unders
- 50 HSPU
- 30 Snatch (100lbs)
12:07 Rx

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Friday, April 12, 2013

What Makes You Strong?

April 12, 2013


I saw this today and it really struck a chord with me. Funny, before one of the open workouts I was at the gym on a Saturday. I was getting ready to do the workout and some how the words "oh god, I don't want to do this again" slipped out of my mouth. I try my hardest to be a positive person at the gym, but I would be lying and everyone who is human (crossfitter or not) would know I would be lying if I said that sometimes my mind didn't get ahead of my heart. There are times that you just feel defeated before you start and there are times that it seems as if you cant even get started because of that. Well, as soon as the words escaped me, one of my fellow crossfitters said "What was that? I don't want to hear that from you... your always the positive one, Mrs Motivation." My gut dropped. I had realized that what I had just said out loud didn't just affect me, but it may have affected the way she was feeling about approaching the workout again. I needed to change my attitude at that exact moment and remember what the reason was for participating in the Open. The bottom line, I love what I am doing... even if this wasn't going to be the "best" performance for me. If I walked up to the bar feeling like I was going to fail there was no way I would perform well.

I spent a lot of my previous years unhappy. In fact, I was pretty damn miserable. It affected everyone around me. I have no idea how Hubs didn't just tell me to "shut the eff up" every time I bitched at him for something random.... or how my friends didn't drop me like a hot potato when all I did was complain complain complain every time I talked to them. Don't even get me started on the hell I put my parents through with all the phone calls filled with tears and the stress and worry I put them though. The fact is that all those people care about me, they love me and they were "dealing" with me because of that. Thank god.

One day there was change. I took control. I decided that I didn't want to be an angry person. I really wanted to be fun again... really, I have a good sense of humor and I love to laugh and to make people laugh. Those times were so few and far between because I was so caught up in my own misery. Crappy job, felt like a fat ass (was a fat ass), not happy where I was living, broke, killing my self through school, spending more time in my car than anywhere else, not being able to see my friends all the time... you know all those same things that happen to just about everyone at some point in their lives.

I expelled so much energy being unhappy. It was exhausting.

All of a sudden I realized that all of those things that were making me miserable were either completely in my control or totally out of my control. So, why not use it. Turn the negative energy into positive energy. Use the anger I had towards those things I could control, that I was just letting fester inside me, to make me do something to change it. Start shedding a positive light on the things that I was fixing and changing and being happy and proud of myself for what I was doing...

It was like a whole new world had opened behind closed doors. Things started to fall into place from there. Those things that I felt like I couldn't control... some had totally dissipated and some I just started to look at from a whole new angle. I felt lighter and it wasnt just because CrossFit was one of the changes I made in my life.

I have started to look at life day to day. This is something I have never been really good at. I am faced with a new day every day (thank you captain obvious) and I can choose, as the message above states, to be miserable or I can choose to be strong. Strength not just in weights and physical strength... but strong in emotional strength. I can help people when they are down, shed the positive light on the subject if needed or give them that push that will make them realize something within themselves that they are having trouble seeing. I can make the choice to not be completely pissed and trash my whole day because I dropped my egg muffins on the kitchen floor at work (like I did this morning)... and just figure it out (be thankful I had an extra snack with me) and move on. I can choose to sit out from a workout because I am hurting and not let it get me down because I know I am going to be right back at it when I am ready...

Yes, all those negative thoughts come screaming back into my head in every single situation. Did I want to be super extremely pissed at the tin foil, eggs and toaster... yes. Do I want to be pissed at the workout I did almost three weeks ago now that effed me all up... yes. But, whats the point. Seriously... whats the point. What is getting all pissed off going to do. Nothing... except piss me off more. So much wasted energy.

This did not happen overnight... and I know I am not 100% super happy positive make everyone want to puke woman, nor do I want to be. I have self doubt all the time... I am scared I am not good enough at everything I do... and most of all, I am scared to death of failure. Every day the thought of failure crosses my mind. Every.Single.Day. That's what makes me get up every day.

Fear of failure is what gives me strength... figure that one out.

WARMUP:
3 Rounds
- 20 Jumping Jacks
- 5 T2B
- 10 Around the World
- 10 HR Pushups

STRENGTH:
Front Squats
85 X 5
105 X 5
125 X 5
135 X 5

WOD:  Note Taker
- 500m Row
- 50 Pullups
(6:29 Rx)

TEAM WOD

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Thursday, April 11, 2013

There is No Force

April 11, 2013


I am not sure if its because I am a woman, because I am type A or because I am actually just "normal" but somehow there is always a slight feeling in the back of my mind that I am going to let someone (and sometimes even myself) down. I tend to put a lot of pressure on myself no matter what the goal is. When I dont get there, or it takes longer than I thought, I can be really hard on myself. This pertains to not only CrossFit, but my job and my home life. I think it stems from the fact that I get more than half of my motivation from the feeling that I get when I know other people proud of me. Now, dont confuse that with thinking that I do things solely to please other people. Thats not the case. I do what I want for me... but the pride that comes with it is fuel for my fire. I think thats why I enjoy being a part of a team so much. As a team mate you depend on one another, fight for one another and without one link the function is compromised.

I am really excited for the next... 35 days. I know it is going to be a challenge and I am really looking forward to facing it head on. The support system is the best it could be and the team is ready to go.

WARMUP:
3 Rounds
- 1 Length Bear Crawl
- 5 Pullups
- 10 Grasshopper

SKILL:
2 X 1000m Row
Stretch and Roll in Between 1K

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Surround Yourself

April 10, 2013


Its Official

April 9, 2013

The results are in... CrossFit Wachusett will be competing at the North East Regional!! I am so so so proud to be a part of such an amazing supportive community.

We picked each other up when we were down. We screamed in each others faces when needed. We celebrated accomplishments, hugged and encouraged when goals weren't quite reached. We bled together, sweat together and shed tears together. We laughed together, smiled together and gave more high fives than imaginable. Told eachother "you can do it," "keep going" and my personal favorite "moooooooooooove" over and over. We each laid it on the line every damn time.

The new athletes showed so much bravery and passion that it was such an inspiration to me. It pushed me to work harder and reach as far as my body would take me... often telling my mind to shut the eff up! The energy, the spirit and the discipline that everyone put out was indescribable.

M, K, Hubs, AM our coaches...  they know who needs what kind of push and exactly how to do it. The remarkable coaches are no doubt what makes CFW step up our game and "show up" to each Open WOD with the mindset that no matter what it is, we can in fact do it.

The CFW family... holy smokes. What can I say. I knew the Open was fun last year, but this year the emotion that surrounded each of us while we completed WOD's was amazing. Everyone who invested their time on Saturday or any other day that WODs were taking place understands that feeling I am talking about. I am so thankful to all of you! It was wonderful to see all the PR's and watch the self doubt fly out the window... I loved every second of it. Even panting on the ground after every workout.  

We did it. We ALL did it!

Thank you...



Team CrossFit Wachusett
                    Region          World
WOD#1         29                244
WOD#2           6                  31
WOD#3         41                456
WOD#4         18                189
WOD#5         24                220
OVERALL     16                162 
(There were 264 Teams in the NE and 2847 Teams World Wide)

Individual
                    Region          World
WOD#1         127             1322
WOD#2         112             1188
WOD#3         536             6239
WOD#4         114             1251
WOD#5         372             4334
OVERALL     172            2117
(There were 5,104 Women in the NE and 46,639 Women World Wide)



WARMUP:
3 Rounds
- 10 Lunges
- 10 Pushups
- 2 X Gym Jog
2X 9 Fundamentals

MOBILITY:
Roll/Stretch

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Spring Has Sprung

April 8, 2013

I never thought I would say that I missed running, but I did. Great indoor/outdoor WOD today!!





WARMUP:
3 Rounds
- 1/2 Gym Crab Walk
- 5 K2E
- 10 Wall  Balls
- 10 Scorpion

WOD: Boat Race
3 Rounds
- 250m Row
- 400m Run
(9:57 Rx)

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Blogga-what?

April 7, 2013

Yesterday, I attended an even in Boston at the Harp called "Blogapalooza." What is it you ask? Well its an event put on by a very good friend of mine, Joe Gill. Basically, its meeting of the "sports blogging" minds. An opportunity for lots of sports bloggers to get together, talk sports, network and well... eat and drink of course!

The Harp was a great setting for the event. Plenty of space and lots of TV's to watch every event going on at the time of the event. While I didn't partake in any of the food, I did find myself with a few delicious Guinness's in my hand... 

Not only is this a social event, but it is also a fundraiser. The 125 people in attendance helped to raise over $1,500 for the Miracle League of Boston in honor of Rich Shertenlieb of Toucher & Rich and his wife Mary. The "fundage" came from a huge amount of raffle prizes and donations, everything from Dancing Deer baked goods, sports memorabilia/clothing... and of course sporting event tickets!  

So no, I may not be a "Boston Sports Blogger" right now, but there were plenty of people there to talk CrossFit with. You know what they say, get more than one crossfitter in a room together and they are talking about crossfit! That we were! I also feel as if CrossFit, while getting huge within its self, is still on the outskirts of what people consider a "sport." Its so similar to the sport of weightlifting and strongman, where if you are a crossfitter you know the "big names" but those who dont, well, they dont really realize how big crossfit really is. That it is a world wide sport with some really big name athletes. 

Look out ESPN... we already have the CrossFit Games, lets see some more CrossFit competitions televised to show what it is all about! Prove that no, we dont just "pick things up and put them down." We are athletes. 

Thank you to The Harp and Chazz Rock Productions for hosting and to all those who came out to support my friend for what he is truly passionate about! Super thanks to Joe for putting another great event together! It was a lot of fun! Looking forward to the next one! 

Oh... and winning some Red Sox tickets didnt sway my judgement at all, it was just a BONUS! 



Check out Blogapalooza on Facebook!


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Reach

April 6, 2013

Ever hear that saying; "reach for the moon, if you miss you will land among the stars?"

This is one of my favorite sayings and has ran through my head more times that I can even count since childhood. No goal can ever be set to high... and if it happens to be just out of reach, thats ok. Why? Because if you gave it your 110%, worked hard, pushed to achieve whatever it is... than even if you didnt reach your ultimate goal, you are far more ahead than you were when you started.

13.5 was a workout that made me nervous. Yep, look back in my older posts about if I get nervous before a WOD. With this one, it was amplified by about a million. Now, when it comes down to the Open, I knew that I didnt really have to do this one again. There were already 3 scores that were well above mine but for me it wasnt about that. It was about ME. It was about how I felt I did on my first attempt and how I have to learn to not be afraid of these things that seem to hinder me in my workouts.

Today I did the WOD again, for the last time. For me. I gave every ounce of myself for all 4 minutes. Laid it all on the line. Closed out the 2013 Open with a performance I will never forget. No, it wasnt the best at the gym. No, it wasnt even used as one of our top three ladies at the gym. No, I didnt get to extend my time to 8 minutes (not even close)... but YES, YES, YES it felt amazing. I was proud, satisfied and confident that I did not give up or cave under the pressure and did the best I could possibly do...

... and the 13 addition reps I got were there to prove it.


WARMUP:
- 10 Lunges
- 10 Shoulder Dislocates
- 10 Spiderman
- 5 Ring Row
- 5 Burpee
Pigeon Stretch

WOD: 13.5
4 Minute AMRAP
- 15 Thrusters
- 15 Chest to Bars
*if you make it to 90 reps, time extends to 8 minutes
*if you make it to 180 reps, time extends to 12 minutes
... and so on
(61 Reps)

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Wednesday, April 10, 2013

Whats for Dinner - Vol 3

April 5, 2013 

Whats on the menu? Bacon Beef Butternut Squash (find it HERE)

How easy was it to make? So I really wanted something simple this week. I didnt want to have to come up with a side, or have sweet potato AGAIN. Came across this one and thought that there was no way I could go wrong with bacon, butternut squash and balsamic vinegar! Hello match made in heaven!

I stopped and grabbed what I needed (at Hannaford, no more of that Market Basket mess). It was easy, I flew through the store because all I really needed was the beef, squash and onion. I think the hardest part to this one was cooking the butternut squash. Usually I peel and cube the squash when I make it and either have it that way or mashed. I have baked it, but not whole, which is the way this recipe called for. I cut it in half, scooped the seeds and put it in the dish face down with water like it said, but it took WAY longer that the 30 minutes it said it would to be soft enough to scoop.

I made the filling different from the directions. I didnt want to wait and caramelize the onions and all that after. So I used only one onion, cooked it in the bacon fat, added the meat than the balsamic. Than when the squash was done, scooped it out and right into the hot pan... than back into the oven in the shell of the squash. I may or may not have added a teeny bit of goat cheese to the top...

So... how was it? Delish! I wasn't sure if the squash was going to be cooked enough, but it was. Hubs devoured it all the way down to the shell. I really liked the flavor of the meat and I of course added some more balsamic to mine. I love me some balsamic! 

Will I make it again? Yeah this one I would make again. It was pretty easy, I just have to remember that it takes longer than expected to make the squash.


WARMUP:
3 Rounds
- 20 Double Unders
- 10 Grasshoppers
- 10 Around the World
- 10 Jumping Squats
2 Minute Pigeon Stretch

WOD: Black Lung
3 Rounds for Time
- 10 Cleans (55)
- 20 Air Squats
- 15 Abmat Situps
(4:08 Rx)

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Here We Go 13.5

April 4, 2013

This man... is the devil...


... ok ok maybe he isnt the "devil" but clearly he has a sick sick mind!

This workout has to be one of the hardest workouts I have partaken in through my entire (albeit not really long) crossfit career. Holy smokes. Watching Camille and Sam go at this workout was super intense... and if it coudlnt get any more crazy, Froning and Khalipa... WOW... just WOW.

One thing was for sure. We were going to work our asses off and give everything we possibly had inside.

I remember doing the chest to bar and thruster ladder last year. It was the first time I had even attempted to do chest to bar pullups. It was intense and it was crazy... and I did it! This year, with more chest to bars under my belt I was slightly more confident... however still apprehensive, as I know they are not anywhere near my comfort zone or strong suit. But just as any other WOD, I was about to give it my all. No excuses.

It was exactly that. Four minutes of all I had. Not good enough. I will see you again Saturday 13.5.

WARMUP:
- 10 Lunges
- 10 Shoulder Dislocates
- 10 Spiderman
- 5 Ring Row
- 5 Burpee
Pigeon Stretch

WOD: 13.5
4 Minute AMRAP
- 15 Thrusters
- 15 Chest to Bars
*if you make it to 90 reps, time extends to 8 minutes
*if you make it to 180 reps, time extends to 12 minutes
... and so on
(48 Reps)

SKILL:
Death By Pushups

.

The Final WOD

April 3, 2013


Alternate

April 2, 2013

Ug, I cant seem to shake this cold. YUCK.


WARMUP:
Stretch/Roll
Row 250m X 2

WOD: Alternate
- 10 Cal Row
- 15 Pushups
- 20 Air Squats
(6:31 Rx)

.

Recovery

April 1, 2013

WARMUP:
- 10 Spiderman
- 10 Pushups
- 10 Shoulder Opener

SKILL:
Row 250m X 4
Rolling and Stretching Between Row

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Tuesday, April 9, 2013

A Few Pics - 13.4

March 31, 2013



NEVER

March 30, 2013

Today was a perfect example of the support, encouragement and motivation that oozes out of the walls at CrossFit Wachusett. You see. There is a trigger point in everyones brains that wants their bodies to stop when they are in pain, or distress... most of the time (when not in any danger) the body can do so much more than the mind will let it. Sometimes it just needs a little reminder to not give up, not give in and fight to the last second.

Round 2 of 13.4 was on the agenda today for me. I knew it was going to be a tough one, but lets be honest... they have ALL been tough ones. I had a goal. I was going to fight for it. I was going to push and drive as hard as I could. I had to. I was counting on myself. The Open only has one more WOD after this... and I needed a good score.

We had a plan going in. I talked to M and K and watched many more attempts by other people to see what a good strategy would be for the toes to bar. I know what I could do with clean and jerks... It was game time and I had to kill it.

The support and encouragement that came along with those 7 minutes is impossible to write about. Its an amazing feeling. There was no way in hell I was giving up. I put up a fight for every single last rep that I could get in those 7 minute. When it was over... I was more than pleased...

... so what if I was 1 rep shy of my goal. I never never never gave up.


WARMUP:
3 Rounds
- Row 250
- 10 Air Squats
- 10 Grasshopper
- 5 Handstands

WOD: 13.4
7 Minute AMRAP
- 3 Clean and Jerk
- 3 Toes to Bar
- 6 Clean and Jerk
- 6 Toes to Bar
- 9 Clean and Jerk
- 9 Toes to Bar
... and so on
(89 - 15 Clean and Jerks, 14 Toes to Bar)

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Whats for Dinner - Vol 2

March 29, 2013

Whats on the menu? Creamy Chicken Verde Bake (find it HERE) and because they are kick ass and delish  Sweet Potato Banana Mashed (find it HERE) again!

How easy was it to make? This was the easiest thing I have made over the last few weeks. The hardest part honestly was going to Market Basket for the stuff to make it. I hate that store. I usually stop at Hannaford and on a Friday night its usually not too bad. Well, I heard that Market Basket had coconut flour on sale and since I was going to be making dessert for the gym I needed to get there to get some. Thats shiz is expensive and I was almost all out. Anyway. What a zoo. Plus, even though I have "Grocery Store Anxiety" (yes that is self diagnosed) I have an easier time with Hannaford because I know the store and I know where to get the stuff we typically buy. One would have thought they were giving shit away at Market Basket. It was horrific.

Anyway. Once I got home the prep of the chicken was quick and the coconut milk and salsa verde couldnt have been any easier. I didnt really get the point of the arrow root powder. I know that it isused to thicken sauces, but I honestly dont think it did much of anything. I think next time I would use a little less of either the salsa or the coconut milk, it was a little thin. I also used boneless skinless and not thighs.

So... how was it? I thought it was excellent. Hubs said that he really liked it a lot and went as far as saying "you can make this one again." So I think it goes in the keep pile for sure. Along with the Cottage Pie. I will post that one again someday.

Will I make it again? Yepper! For Sure! Next time I will remember to add the cilantro after its done!


WARMUP:
3 Rounds
- 2 X Gym Jog
- 10 Inchworms
- 10 Shoulder Dislocates
- 5 Pullups
- 5 Broad Jumps
2 Minute Pigeon Stretch

WOD: Choose Your Adventure
(modified for Open Participants)
5 Rounds for Time
- 10 Double Unders
- 10 KB Swings
- 10 Box Jumps
- 10 KB SBHP
- 10 Burpees
(14:29 Rx)

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13.4 - Take 1

March 28, 2013

What a morning it was. Last night Hubs and I had to work late so there was no sitting around waiting for the announcement of 13.4. When I got home Hubs (who was battling a major cold) was in bed. I quickly made my second dinner, yes, I am a hobbit in case you were wondering... grabbed my lap top and headed upstairs with dinner and a lap top to watch the announcement with him. In awe we watched Khalipa and Spealer go head to head in an epic battle of clean and jerks and toes to bars. They make it look so damn easy... at the same time that they make it look so damn hard! Is that possible?

Go big or go home right?

Well this morning it was a battle alright. Me and toes to bar are not exactly friends... but I was determined to make this one one of my best performances yet because clean and jerk happens to be one of my best crossfit friends, especially when they are 95lbs.

This is what is called a "ladder" workout in crossfit. The sequence dosent have to be the same, but when the number of reps either decreases or increases as time goes by, that is what we refer to it as. In this case, the first round is 3 reps of each, the second is 6, than 9, 12 and so on adding 3 reps as long as you can muster in the allotted 7 minutes.





Went for it, balls to the wall. Not bad, but not good enough. Saturday is a new day and I cant wait to do it again!

WARMUP:
3 Rounds
- Row 250
- 10 Air Squats
- 10 Grasshopper
- 5 Handstands

WOD: 13.4
7 Minute AMRAP
- 3 Clean and Jerk
- 3 Toes to Bar
- 6 Clean and Jerk
- 6 Toes to Bar
- 9 Clean and Jerk
- 9 Toes to Bar
... and so on
(80 - 15 Clean and Jerks, 5 Toes to Bar)

.  

Bacon

March 27, 2013


Pistol Pistol Pistol

March 26, 2013

Oh lovely day! I was pumped to get to the gym this morning to do this WOD. My kind of WOD. Just the right length, nice heavy weight, mix of skill (that isnt bar work or double unders... aka PISTOLS) and rowing! I like this kind of match up!

This is one of my favorite pics of K from the Regional competition last year... she was doing this workout.


I am still so pumped for the remainder of the open! Personally I couldnt be more proud of myself and the rest of CrossFit Wachusett... individuals, team, whatever way you want to look at it. There are people inspiring people left and right. There are PR's there are goals set, goals met and goals shattered!! Its such an exciting time of year to be around such amazing people!!

WARMUP:
3 Rounds
- 20 Double Unders
- 5 Pullups
- 10 Inchworms
- 10 Jumping Squats
- 10 Scorpions
2 Minute Squat Sit

STRENGTH: Front Squat
2 X 5 @ 80% - 175lbs
2 X 3 @ 90% - 195lbs

WOD: 2012 Regional WOD #2
15 Minute Time Cap
- 2K Row
- 50 Pistols
- 30 Hang Cleans (135)
(12 Hang Cleans Rx)

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