“If you just remember to breathe
and smile before you act,
you’ll always make the
right decision.”
-Russell Simmons
Health & Wellness by Lexa's Journal
My mission in life is to not merely survive, but to thrive: and do so with passion, compassion, humor, and style. – Maya Angelou
-
WOD
Row 300M
21 – 15 – 9 X 3
Box Jumps (24/20)
Pull-ups
Wall Balls (20/14)
– 2 Min Rest –
AMRAP (As many Reps As Possible) until WOD is done
20 Thrusters (75/55)
1 Rope Climb (4 ascents)
100 M Run
Although today was my first WOD in CrossFit for this week, it was not my first workout this week. On Wednesday and Thursday, I put in 90 challenging minutes each day of working on arms and shoulders. While I realize an hour and half isn’t an unordinary amount of time to spend at the gym, considering my midweek schedule, that’s pretty good.
It’s interesting how on day two, the “ache” in the muscles reaches its peak! Earlier today, I was talking to a colleague not realizing I held my arms at 90-degree angle. When I dropped my hands to my side…. Yowza!!! I thought my little guns were gonna pop! LOL!
For me, the most challenging part of the WOD were the thrusters. I broke them down into sets of five (5). By the time I reached 18, 19, and 20, I had to dig deep. My friend, fatigue visited and tried to take me out of my game.
For the warm up, we worked in teams: two teams of three people—girls vs. boys. We rotated anyway we wanted to for 8 min keeping count and trying to perform as many repetitions as possible.
8 Min AMRAP Calories & Burpees
I love that stuff! Near the end, I worked hard to catch my male counterpart in calories burned while rowing. I rowed hard like I was sprinting toward a finish line at a track me. LOL! If I remember correctly, my calorie count was 109; his 114 or 115. Darn!! I wanted so badly to catch and pass him. Overall the guys barely beat us out. Notice I said, “barely!” LOL!
There’s something very cool to me about beating the guys physically at anything! That’s the silly competitor in me. I’m pretty sure that it came from my childhood days of playing football and boxing with my male cousins.
Anyways, I enjoyed the WOD, the instructor, and my fellow CrossFitters. Tomorrow is leg day for me at the gym and a big football game for my son’s team, so I’m off to finish my laundry.
I still remember the ceramic tile hanging over the sink in my mom’s kitchen,
“A man works from sun to sun, but a woman’s work is never done!”
True dat!
Have a fabulous weekend!
Share this:
-
I am a sharer and just have to pass on good stuff that keeps me motivated and inspired.
This is an easy post for you, which requires minimum reading. All you need is an open mind, good listening skills, and nearly 10 minutes.
Long story short, listen to Aimee Mullins. She is an athlete who knows what to do with 12 pairs of legs.
No excuses!!
Share this:
-
Share this:
-
Looking at a video of someone performing a wall walk might give you the impression that it’s a relatively easy move to do. Well… It’s not. The wall walk requires core and upper body strength.
“Holy Cow!” Was my response after trying it for the first time! Lol! I recall thinking, this is a maneuver that kids should be performing, not a grown ass woman like me.
Wall walks appear in our CrossFit WOD occasionally, but just enough for me to inch my belly button a tad bit closer to the wall each time.
Low and behold, I recently stuck my 40 somethin’ year old belly to the wall!!!! Hey! Hey! Hey! You know the tune from Robin Thick’s summer hit, “Blurred Lines.” Well there ain’t no blurred lines here!! I did it!
Last week’s WOD included a series of wall walks. Our instructor, carefully demonstrated the correct technique. I observed him. He then asked for volunteers. A female classmate volunteered. I closely studied her. I identified with her struggle just to get about a foot from the wall. The coach complimented her on her effort and recommended that she get as close as possible without compromising form, technique, or safety. He told us that we’d be performing walk walls in a series of 5-3-1.
He looked at me…. “Wanna try?” “Sure why not.”
I assume the push up position on the floor and mentally walk through his queues. I take a deep breath and walk my feet up the wall using quick large steps.
Gasping and breathing slowly, I push myself… faster! Faster! I can hear the coach and others saying, “Keep going!” I continue to move along and.. what do you know…
Before I know it, I am upright and my damn belly is up against the wall!
I just want to scream like I climbed to the top of a mountain or something! Before walking down, I savor the moment and hold the position. It’s not a dream girl, you finally got up there. Pinch me! Lol!
Coming down the wall is like trying to rapidly peddle a bike down a steep hill– It takes control. Slowly…as slow as I possibly can I walk my feet down the wall to assume the push up position flat on the floor.
I slowly rise. The instructor says, “Good job!”
My confidence on the day’s WOD shot up 200%!
Here’s the WOD:
400M Run
21 HSPU or 5 wall walks
21 Pull ups400M Run
15 HSPU or 3 wall walks
15 Pull ups400 M Run
9 HSPU or 1 wall walks
9 Pull upsSeriously, whether you workout or not. Recall the feeling of when you accomplished a daunting task that seemed impossible, even though your mission was to make this thing possible, by any means necessary. Awesome feeling right? Yeah, I know. I think I’m addicted to the feeling.
I’ve referenced Henry Ford’s quote before, but he insightful when he said, “whether you think you can, or whether you think you can’t, you’re right.” I truly believe that all things are possible. Some dreams take longer to carry out. Other dreams require creativity and slight adjustments to come to fruition, but all are worth the painful tears and grimy sweat.
Share this:
-
Yahoo Images WOD (Workout of the day)
Run 2200M
21 Wall Balls (20/14)
21 T2B
Run 2000M
15 Wall Balls
15 T2B
Run 1000M
9 T2B
From the second I discovered the day’s WOD, I experienced an enormous rush! In double time, my pulse raced, as did the blood through my veins. Thump…da…thump…da…thump…da…thump…and so on… Off and on throughout day, the image of the run streamed through my mind.
I asked myself, not really caring for an answer,
“Am I normal?” “Is it normal to be hopeful for a rigorous, physically challenging activity that I know is going to sap every ounce of energy from my body?” I don’t know. I only know that I love the feeling!
It’s been about two weeks since I ran and I’ve been feeling very edgy for a relaxing 10-mile run. I am a non-smoker, but feel like my intense craving to run is similar to a smoker’s crave for nicotine. I need just one more to take the edge off.
This month, I started training for a fitness competition in 2014. To sculpt my body, the training will require more weight lifting but less distance running. A maximum of three miles, no more than two to three days per week is my limit.
To come to terms with the shift in my new workout regimen, I feel the need to take one more long run until I can get back to it next summer. I think today’s WOD may have fixed this for me. LOL!
The WOD was challenging, but I enjoyed the test. I used the 10-pound ball and did the knees-to-chest exercise instead of the toes-to-bar exercise. I’m working on those, but not yet.
I completed the WOD in 33:23. Was this my best? For today… Yes. For tomorrow…Absolutely Not! LOL! Gotta keep pushing!
Enjoy your weekend!
Share this:
Health & Wellness by Lexa's Journal 